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 Air Squats (Tempo)

• 20x Floor-to-Ceiling Reaches

• 20x Plank Shoulder Taps (total)

• 20x Russian Twists (Cushion) (total)

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

Scaling & Safety

• Make it easier: Reduce the depth on Air Squats (Tempo), take Plank Shoulder Taps from your knees, and keep your feet on the floor for Russian Twists (Cushion).

• Modify for pregnancy: Widen your stance with your toes turned out on Air Squats (Tempo), and reach to your knees or a low step on Floor-to-Ceiling Reaches so your head stays above your hips. Elevate your hands on a bench for Plank Shoulder Taps, and swap Russian Twists (Cushion) for seated cushion halos, sitting tall, to take out the twist.

• Adapt for postpartum: Exhale as you stand on Air Squats (Tempo), and keep your hips level and square on Plank Shoulder Taps. Turn only partway on Russian Twists (Cushion) if you notice pressure or leaking.