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.

CoT:

• Due to poor communication Waco did not complete F&R training.
• Spring break starting for kids.