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.

• 10x DB Goblet Squat (Tempo)

• 12x Alt. DB Snatch (total)

• 40s MB Plank Hold

• 8x MB Woodchoppers (each side)

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

Scaling & Safety

• Make it easier: Use lighter dumbbells on DB Goblet Squat (Tempo) and Alt. DB Snatch, and take MB Plank Hold from your knees.

• Modify for pregnancy: Widen your stance with your toes turned out on DB Goblet Squat (Tempo) and Alt. DB Snatch. Hold MB Plank Hold with your hands on a bench instead of the ball, and keep MB Woodchoppers to a shorter, chest-height arc with less twist.

• Adapt for postpartum: Exhale as you stand on DB Goblet Squat (Tempo), and keep your hips square through MB Woodchoppers. Shorten MB Plank Hold if you notice pressure or leaking.