Aerobic EMOM – “Engine Builder”
10 stations × 1 min each × 3 rounds (no rest between rounds)
Goal: Smooth pacing, controlled breathing, steady output.
Stations:
1️⃣ Rowing 45 sec
2️⃣ Air Squat 10 + 8 curl to press
3️⃣ Step-Ups 12
4️⃣ KB/DB Halo 10 + 8 plank pushups
5️⃣ Glute Bridge 10 + 20 sec plank
6️⃣6 pushups + 20 sec superman hold
7️⃣ Lateral Lunges 10 + Push press 8
8️⃣ Single Led RDL – 6/side
9️⃣ Med-Ball Twist x 16 + 8 slam balls
🔟 overhead lunge x 10 + 8 goodmornings
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