Happy Tuesday! 

As usual, your key things to think about with this workout: 

* For an EMOM (every minute, on the minute) you will be performing one exercise for one minute, and then switching to the next exercise for the second minute, and so forth. Try to work the entire minute, as we have built in rest -- or, work :40-50 seconds and rest in between exercises. You can also choose to shorten the workout and remove the minute rest altogether, or do 5 rounds instead of 4. 

* FOCUS ON FORM! This is a strength-based workout, so slow, deliberate movements will serve you best. If you need more cardio, add a walk / stairs / bike / whatever you have in between rounds or during the rest minute. Or do a warm-up / cool-down of light cardio. 

* I did a goblet hold during lateral lunges, KB hold w/ arm opposite my standing leg during SLOW RDL, KB w/ bicep curls (seated to take some pressure off my low back and to isolate my arms) and single arm bent over rows / kickbacks in stagger stance w/ opposite arm resting on a barstool for support and to ensure that I maintained a flat back. 

* You can nix the tricep kick back if the weight is too heavy, or switch to standing rows with a resistance band or standing scap (shoulder blade) squeezes if your low back is sore or if you have trouble maintaining a flat back with the bent over rows. 

Reach out to me with any questions or if you would like a second pair of eyes on your form! 

* Break up the reps however you want over the course of the minute of work - I started working for 30 seconds per side w/ RDL, biceps, rows - and third / fourth rounds played with doing sets of 5 and then switching arms, then sets of 3 per arm to get to the full minute.