EMOM (12 Mins)
Every Minute on the Minute.

Complete the reps for Min. 1, then rest. At the start of Min. 2, switch to the next exercise.

• Min. 1: 12x Clusters

• Min. 2: 12x DB Renegade Rows

There is no score for this. Move with perfect control and use the remaining seconds in each minute to breathe and reset.

Scaling & Safety

• General Regressions: Renegade Rows from knees.

• Pregnancy (Trimester 2 & 3): Swap Superman Alternates for Bird-Dogs to avoid core strain.

• Postpartum: Focus on minimising hip sway during the Plank movements.