30 Minutes or Less: EMOM - Upper Body Pull Focus

I LOVE/HATE EMOM Workouts. They are great if you are in a time crunch! But, they are HARD! I burned 400 calories in 30 minutes with this workout! EMOM - Every Minute on the Minute. That means, at the top of every minute you perform the amount of reps for an exercise. Once you are done with those reps, you rest the remainder of the minutes. This is usually 30-20 seconds of rest. Once the next minute begins, you start the next exercise! This one doesn't have too much rest time :)

Min. 1: Barbell Deadlift High Pull - 10 reps
Min. 2: Burpee + Hammer Curl - 10 reps
Min. 3: Landmine Rotation Push - 10-12 reps (One side only)
Min. 4: Landmine Rotation Push - 10 - 12 reps (Other side)
Min. 5: Cable Hip/Hinge Pull - 10 reps each side (yes, both sides are in 1 min.)
Min. 6: Assault Bike - 12 calories
Min. 7: Dumbbell Curl + Serve - 10 reps
Min. 8: Pull Ups - 10 reps

REPEAT 4 Continuous Rounds!

AT HOME VERSION:
Min. 1: Dumbbell Deadlift High Pull - 10 reps
Min. 2: Burpee + Hammer Curl - 10 reps
Min. 3: Dumbbell Wood Chopper - 10-12 reps (One side only)
Min. 4: Dumbbell Wood Chopper - 10 - 12 reps (Other side)
Min. 5: Bent Over Single Arm Row - 10 reps each side (yes, both sides are in 1 min.)
Min. 6: High Knees - 30 seconds
Min. 7: Dumbbell Curl + Serve - 10 reps
Min. 8: Dumbell Pullover - 10 reps

30 Minutes or Less: EMOM - Upper Body Pull Focus 30 minute workout for beginners
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