EMOM 12
1 – 15 Box Jumps
2 – 15/12 Calorie Row
3 – 8/8 DB 1-Arm Shoulder to Overhead
4 – 16 DB Suitcase Lunges

MCx: 24/20″, 50/35
MAx: 24″ step up, 12/9 cal, 35/20
MVx: 20″ step up, 9/6 cal, 25/15, goblet squat 25/15

GOALS + GUIDANCE: The goal is to work at a steady pace that allows you to complete each station in about 45-50 seconds, giving time to transition and breathe. Choose a moderate dumbbell weight you can move efficiently without needing to break the shoulder to overhead (1 db, 1 arm at a time), and same for the dumbbell lunges (2 dbs held in the suitcase position). Keep the same consistent intensity from round to round. Record any modifications.