12 Minute EMOM:
Min 1: 20 Surfers (0:00, 3:00, 6:00, 9:00)
Min 2: 60 Toe Taps (1:00, 4:00, 7:00, 10:00)
Min 3: 20 Alternating Side Lunges (2:00, 5:00, 8:00, 11:00)
How This Works:
Set a timer. At 0:00 you will do 20 Surfers then rest until 0:59. At 1:00 you will do 60 Toe Taps then rest until 1:59. At 2:00 you will do 20 Alternating Side Lunges then rest until 2:59. Then at 3:00 you will go back to the 20 Surfers and continue through your last movement of 20 Alternating Side Lunges at 11:00. The faster you go through the movements, the more rest you will have during that minute.
Start with your feet hip to shoulder width apart come into a slight squat with your core tight and touch your left foot with your right hand as you come back up, jump and twist to the right, land looking the opposite direction you started and then squat back down touching your right foot with your left hand. As you come back up this time you will jump and twist to the left following your left hand, and landing looking at the original direction.
Using a target on the floor in front of you, tap one foot to the object and then the other. Moving at a quick pace. The higher the object the harder the movement gets.
Alternating Side Lunges:
Start by standing straight step out to the left with your left foot, keeping your right foot planted, hinge at the hips and bend your left knee as far down as you can before standing back up and switching sides.