AMRAP (13 Mins)
Complete as many rounds as possible in 13 Mins.

• 10x Strict Push-ups (or Knee Push-ups)

• 10x Glute Bridges (with 2 second pause)

• 10x Single-Leg RDL

Your score is the number of full rounds plus extra reps.

Scaling & Safety

• General Regressions: Push-ups with hands on a chair.

• Pregnancy (Trimester 2 & 3): Use a bench for Push-ups.

• Postpartum: Focus on pelvic floor engagement and deep breathing.