EMOM 24 min
1) 50s. row
2) 10-20m walking lunges 2 x 16/24kg
3) 12 alt. gorilla row 25/32kg
4) rest

Goal & Intensity
-The pre-work accessories prepare the hips, trunk, and upper back for efficient and safe movement during the main workout.
-The EMOM is designed to build consistency and movement quality over a sustained 24-minute effort.
-This is a moderate, aerobic-focused session where heart rate rises but remains controlled.
-You should feel steadily challenged, not rushed or technically compromised.
RPE 6–7.
💡 Coach’s Tip
Choose rowing and lunge pacing that you can repeat every round without fade, if your output drops noticeably, you started too aggressively.
Why this workout:
This session develops aerobic capacity, unilateral leg strength, and upper-back stability with minimal systemic fatigue. It supports long-term progress by reinforcing durable movement patterns and complements heavier or more intense training days.