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Keep the push and pull choices smooth and repeatable so you can stay aggressive across all 10 rounds. Scale by reducing the load, swapping to incline or band-assisted movements, or shortening the range of motion if you want a solid lunch-break session that still feels like real work. Inspired by today's trends — Workout Timer — HIIT, Tabata, EMOM, AMRAP & Rounds | Seconds.
push pull 30s
- Push-up 30s
- Ring Row 30s
- Hand-Release Push-up 30s
- Dumbbell Bent-Over Row 30s
EQUIPMENT
pull-up barmed ballassault bikedumbbells
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