EMOM 20 min

1) 15/12CAL ROW
2) 5-7+5-7 1- arm KB Thrusters 24/16kg
3) 10 toes to bar
4) rest

Goal & Intensity:
– Build engine, core control, and muscular endurance across varied movements.
– Complete all sets within the minute and allow for short recovery before the next round.
– Rowing elevates the heart rate and kicks off the round.
– KB thrusters test unilateral strength and core control — keep it smooth.
– Toes-to-bar finish each round — scale to maintain consistency.
– Adjust calories, reps, or movement options to always have 10–15 seconds of rest before the next minute starts.
RPE: 7–8
– Breathing hard but still in control across the full 20 minutes.
Training Focus:
This piece improves your ability to cycle through diverse movements while staying efficient under fatigue. It's a great way to build conditioning, coordination, and resilience — all in one.