12 Minute EMOM: Every Minute On The Minute
Min 1: 20 Alternating Bird Dog (0:00, 3:00, 6:00, 9:00)
Min 2: 20 Alternating Side Lunges (1:00, 4:00, 7:00, 10:00)
Min 3: 6 Burpee Over Object (2:00, 5:00, 8:00, 11:00)

How This Works:

Set a timer. At 0:00 you will do 20 Alternating Bird Dog then rest until 0:59. At 1:00 you will do 20 Alternating Side Lunges then rest until 1:59. At 2:00 you will do 6 Burpee Over Object then rest until 2:59. Then at 3:00 you will go back to the 20 Alternating Bird Dog and continue through your last movement of 6 Burpee Over Object at 11:00. The faster you go through the movements, the more rest you will have during that minute.


Alternating Bird Dog in Bear Hold:

In a bear crawl hold position – Start on your hands and knees. Wrists directly under your shoulders and knees directly under your hips with your toes curled under on the floor. With your back flat and core engaged, press through your hands and toes. Steady yourself on one foot and opposite hand (ie: Left foot and right hand) and raise the others off the floor and straight out away from your body (Right foot and left hand). Come back to the starting position then switch.

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.

Burpee Over Object:

You will look at an object or a line on the floor and perform a burpee – Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands. Then stand up and jump or step over that object. Turn around to face that object again and do another burpee. Continue that sequence. Each rep is complete by going over the object.