Three stations, 30 minutes

SUNDAY · 30 AUGUST · 30 MIN

Three stations, 30 minutes

The Saturday crew ran this yesterday morning. This version needs one person and a pair of dumbbells.

Warm up

1 mile run, easy.

The work

30 minutes. Three stations, two laps through.

45 seconds on, 15 off. Four per station, alternating.

Scaling

No room to run, skip or march in place. Step back on the burpees instead of jumping. Thrusters go lighter before they go slower. One dumbbell works for everything if that is what you have.

Notes

One minute to move between stations. Five minutes of stretching at the end. Rower, sled and kettlebells all work if you have them.

Tell me what you thought of this week's standard, whether you held it, started it and quit, or there's something else on your mind. Just hit reply.

Whatever you got in today, that's enough. It all counts. See you on the next one.

The rest of the week lives in the Strava club.

Tony.