12 Minute EMOM: Every Minute On The Minute.

Min 1: 20 Surfers (0:00, 3:00, 6:00, 9:00)

Min 2: 30 Bear Crawl Shoulder Taps (1:00, 4:00, 7:00, 10:00)

Min 3: 20 Squats (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 30 Bear Crawl Shoulder Taps then rest until 1:59. At 2:00 you will do 20 squats 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 squats 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.

Bear Crawl Shoulder Taps:

Start on your hands and knees. Wrist 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 until your knees are hovering above the floor. Keep your hips as low as possible without your knees touching the floor. Keep your core tight and hold in this position. Shift your weight to one hand and reach the other to tap the opposite shoulder. Place back down on the floor and repeat on the other side. Each tap is one rep.


Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing you knees out. Keep your back flat, chest up and core tight. Stand back up.

You can use the modifications that you need to use for all of these movements.

This is only 12 minutes with as much rest as you want. You just need to really want it. Crush it!

You Got This!