20-Min 4-Station EMOM

4 exercises

EMOMIntermediate

20 min

Minute 1: 200m Run

200m

Minute 2: Push-ups

Minute 3: Air Squats

Minute 4: Plank Hold

40s

Four-station EMOM—keep transitions tight. Scale reps to keep :15 rest each minute.

EMOM Tips: Complete the prescribed reps within 40-50 seconds, rest for the remaining time before the next minute starts.

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