I called an audible on this one - the workout I originally had programmed for today is really heavy on the walking (Thursdays are usually more of a rest / recover / just walk type of day for me) - but, it’s raining here on the Central Coast, unlike the beautiful sunny day when I tested the workout, so I decided to switch it up! 

Start with: Mini strength warm up

3x - tempo (3 seconds lower down / 1-2 seconds up)

5-8 Single leg RDL

Max tricep dips

Then into the EMOM: 

1. Inch worms - walk your hands out into a plank (I needed a really wide stance on this to accomodate my belly) - you can add a push-up here if your belly allows - otherwise, walk your hands back up into standing. 

2. KB snatch - if you’ve not done a snatch, now is not the time to start! Sub for a shoulder exercise that you are comfortable with (push-press, strict press, lateral shoulder raise). I did hang snatches to minimize squatting / bending to ground. 

3. Sumo deadlift high pull - keep your feet wide, grip narrow (use a DB, KB, diaper bag). Squat down then bring your arms up into an elbows-bent front raise. I did not bring my KB all the way to ground to minimize my squatting depth, and I was mindful not to bump my belly! Slow, controlled movements with focus on the shoulder raise. If you’re not comfortable with this movement, switch to KB swings, standing hip extension, or push-ups. 

4. Pretty straight forward on the air squats - working for 45 seconds rather than a certain number of reps. Amp up with mini jumping squats (only if you have NO discomfort / heaviness at pelvic floor), add weight for goblet squats, or sub to reverse lunges. 

Goal is to work for ~ 45 seconds, rest for 15 each minute, 4-5 rounds.