TODAY'S
WORKOUT

Duration: 8 minutes.

Instructions: Complete 2 rounds of the 6 bodyweight warm-up exercises below. Move smoothly and use this block to raise your pulse, open the hips and shoulders, and prepare for trunk control.

Format: EMOM - 16 minutes.

Time Cap: 16 minutes.

Instructions: 4 stations for 4 rounds. Start a new exercise at the top of each minute, rest remainder of minute when completed. CHALLENGE: Do not put the bell down for the strict presses and the entirety of the front rack marches!

Run the EMOM for 12 minutes instead of 16, or reduce each station by 2-4 reps. Use a lighter load, slow the lowering phase, and rest as needed to keep effort around 5-6/10. A strong win today is completing every minute with clean form and a stable midline.

Option 1: Keep the 16-minute EMOM and add 1 rep per side to the Kettlebell strict press if you still keep at least 10 seconds rest.

Option 2: Keep the same reps and use a slightly heavier load on the Kettlebell plank pull through or Dumbbell glute bridge while preserving control.

Option 3: Keep the full format and aim to make every rep sharper, steadier and more consistent across all 4 rounds.

Format: Descending ladder.

Instructions: Complete 21 reps, then 15 reps, then 9 reps of all 4 exercises in order. Move with intent, but keep your trunk braced and your positions crisp.

Format: 3 minute gut check!

Instructions: Set a 3-minute timer and hold a strong forearm plank for as much of the time as possible. Aim for the full three minutes unbroken, but drop to the knees briefly whenever your hips or lower back begin to lose position, then resume.

Duration: 7 minutes.

Instructions: Breathe slowly through the nose where possible and let your heart rate come down fully before you finish.

This session builds trunk strength, shoulder stability and glute support while keeping the work sharp and demanding. The EMOM creates repeatable high-quality effort, and the two finishers drive deep core fatigue from multiple angles. It fits Friday well as a focused challenge without needing lots of space or equipment.