EMOM (12 mins.)
Every minute on the minute for 12 mins., working through the four movements in order. Rest for whatever is left of each minute.

• 20x Air Squats

• 20x Kettlebell Swings

• 16x Renegade Row (total)

• 40s MB Plank Hold

There is no score. The target is completing every minute’s work with rest to spare.

Scaling & Safety

• Make it easier: Use a lighter kettlebell on Kettlebell Swings, and take Renegade Row and MB Plank Hold from your knees.

• Modify for pregnancy: Widen your stance with your toes turned out on Air Squats and Kettlebell Swings. Swap Renegade Row for a single-arm row with one hand and knee on a bench, and hold MB Plank Hold with your hands on a bench instead of the ball.

• Adapt for postpartum: Exhale as your hips drive forward on Kettlebell Swings, and keep your hips level and square on Renegade Row. Shorten MB Plank Hold if you notice pressure or leaking.