EMOMs

Backblast: EMOMs
Where: #ao-ad-astra
When: 03/12/2026
Q: @Big Toe
PAX: @404 @Waco @Wreckit @Casio @Farmers Only

Warm-Up:

• – 5 minutes (1 minute each, steady pace)
• Imperial Walkers
• Abe Vigoda
• Arm Circles
• Michael Phelps
• Mountain Climbers
• 4-3-2-1 Block
• 4 min – SSH
• 3 min – Lunges
• 2 min – Merkins
• 1 min – Sit-Ups
• 10 Minute EMOM (Rotating)
• Minute 1 – 20 Overhead Press, rest remainder of minute
• Minute 2 – 8 Burpees, rest remainder of minute
• Minute 3 – 20 Curls, rest remainder of minute
• Minute 4 – 8 Burpees, rest remainder of minute
• Minute 5 – 20 Rows, rest remainder of minute
• Minute 6 – 8 Burpees, rest remainder of minute
• Minute 7 – 20 Big Toe Smash, rest remainder of minute
• Minute 8 – 8 Burpees, rest remainder of minute
• Minute 9 – 20 American Hammers, rest remainder of minute
• Minute 10 – 8 Burpees, rest remainder of minute
• Top Gun Loop –
• 10 minutes Loop continuously:
• 10 Overhead Press
• 10 Curls
• 10 Rows
• 10 Big Toe Smash
• 10 American Hammers
• Song change = 5 Merkins
• Final Minute:
• Flutter kicks to the end.