January 23, 2021 By Deane Barker • January 23, 2021 • One movement EMOM for 30min --- 10 Cal Ski 10 Cal Bike 10 Cal Row 10 Sit-Ups 10 Heavy Goblet Squats (70/45) You'll go through the list six times. I do the ski/bike/row combo all the time for 10 rounds, but decided to put a couple other movements in here for fun. The sit-ups were quick and a bit of a rest. But the goblet squats were rough. They were fast (20-25 sec), but they’re heavy, and it was a push each time. Lactic burn is delayed, so I just went as fast as I could – it didn’t start hurting until rep 7-8 and by then you’re almost done. The transition back to the ski wasn’t great, because that’s naturally slow (30-40 sec), so the goblet-squat-to-ski couplet was the worst. I got the time wrong, and I thought this was done after five complete rounds. But at the end of round five, I was only at 25 min or so, and that’s when I realized it was actually six rounds. Morale was pretty low during that last round.