This one needs a warning: not beginner friendly. This is a 21-minute EMOM that rotates through loaded holds, presses, windmills, and full-body control. You’ll feel it in your abs, shoulders, and grip — fast. Protocol: Min 1: Goblet Sit-Up Press — 8–10 Min 2: Windmills (L) — 6–8 Min 3: Windmills (R) — 6–8 Min 4: Suitcase Hold (L) — 60 sec Min 5: Suitcase Hold (R) — 60 sec Min 6: Inchworm to Stand — 45 sec Min 7: Plank — 45 sec Slow reps. Clean positions. This is stability, not chaos. 📲 Want more
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