Upper EMOM — Full-Body

Start each move at the top of the minute; leftover time is rest. Minute 7 = full rest.

1ref image: goblet-squat

Deep Squat Curls

min 1 · 8–10

Sit deep, curl the bell

SquatPull

2ref image: kb-thruster

Crush-Grip Press

min 2 · 8–10

Squeeze the bell horns

PushCore

3

Ballistic Rows

min 3 · 8/side

PullHinge

4ref image: kb-thruster

KB Pullovers

min 4 · 10

On back, bell overhead → chest

PullCore

5ref image: kb-row

Upright Rows

min 5 · 10

Pull

6

Push-ups

min 6 · × 14

PushCore

7

Rest

min 7 · breathe

Box breathing, walk it off

Tue / Thu / Sat only, after the KB main work and before the Infinité tower — so hanging raises aren't done on a fried core. Not on Wed / Fri / Sun. @iest_willz86 reel DeCkQFLgUuH. Kettlebell core finisher; counteracts sitting all day.

1

Iron Tridents

4 × 12

Seated wide V, both hands: bell side–center–side

Core

2

Suitcase March

4 × 12

KB at your side, high-knee march, stay tall — 12/side

Core

3

Side Crunch

4 × 12

Crunch laterally toward the weighted side

Core

Vertical pull + vertical push + hanging core. Finish every training day here.

1

Pull-ups

3 sets × max clean reps

Full hang → chest to bar

PullCore

2

Dips

3 sets × max clean reps

Shoulders down, slight lean

Push

3

Hanging Leg Raises

3 sets × 8–15

No swing, posterior tilt at top

CorePull