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Full-Body EMOM (Every Minute on the Minute)

EMOM protocol mixing strength and cardio movements.

20 min
Dumbbells
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Benefits

  • metabolic stress
  • strength
  • time efficiency
  • endurance

Exercise Breakdown

Dumbbell Thrusters

EMOM x 10 min: 10 reps • Rest rest remaining of minute

Squat into press, extend fully overhead.

Dumbbell Renegade Rows + Push-up

EMOM x 10 min: 6 rows + 6 push-ups • Rest rest remaining of minute

Alternate arm row, then push-up in plank.

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