EMOM (12 mins.) Every minute on the minute for 12 mins. Complete the designated reps within that minute window, then rest for the remainder of the minute. At the start of the next minute, switch to the next exercise. Repeat this loop for 12 mins. total (3 full rounds).

• Min. 1: 8x DB Suitcase Reverse Lunges (each side)

• Min. 2: 16x Overhead Tricep Extensions

• Min. 3: 16x DB Renegade Rows (total reps)

• Min. 4: 16x Bodyweight Glute Bridge

There is no score for this workout. The goal is to select weights and variations that allow you to move with perfect mechanical form while leaving you with 15 to 20 seconds of rest at the end of every minute.

Scaling & Safety

• General Regressions: Lighten your dumbbells on DB Suitcase Reverse Lunges or go unweighted if your form slips. Lighten your dumbbells on DB Tricep Extensions to reduce difficulty, and move slowly through Renegade Rows and Bodyweight Glute Bridge or reduce the range of motion.

• Pregnancy (Trimester 2 & 3): Use a wide stance for DB Suitcase Reverse Lunges to clear your bump and keep balanced. Reduce the load on DB Tricep Extensions. Ensure your breathing remains steady and comfortable throughout the intervals.

• Postpartum: Brace your core gently during DB Suitcase Reverse Lunges and Renegade Rows. Exhale firmly as you press up from DB Tricep Extensions or drive your hips up on Bodyweight Glute Bridge.