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

• 10x DB Reverse Suitcase Lunges (Total reps)

• 10x DB Renegade Rows (Total reps)

• 10x Alt. DB Snatches (Total reps)

Your final score is the total number of rounds you manage to complete in full, plus the total number of reps you managed to complete in your final round.

So if you completed 5 full rounds, plus managed to get through 10x of the first exercise, 10x of the second and 4x of the last, your final score would be: 5 & 24.

Scaling & Safety

• General Regressions: Remove the dumbbells and complete the gym track using bodyweight only. Perform DB Renegade Rows and Plank Superman Alternates from your knees to shorten the lever and reduce core tension. Switch Forward Lunges to Reverse Lunges if you experience any forward knee shearing or balance difficulties.

• Pregnancy (Trimester 2 & 3): Swap Plank Superman Alternates and DB Renegade Rows for standing or hands-and-knees Bird-Dogs to eliminate abdominal coning and excessive intra-abdominal pressure. Keep your stance wide and stable during Floor-to-ceiling Reaches, ensuring your head does not drop below your hips. Avoid forward lunges to protect the pelvis; utilise step-back lunges with a wall or sturdy chair for balance.

• Postpartum: Reduce or eliminate weights on the lunges if you experience any pelvic floor heaviness, dragging, or leaking. Focus on keeping your hips completely stable and parallel to the floor during the plank variations to protect the midline. Exhale completely on the effort phase of every rep, particularly as you row the dumbbell, drive out of the lunge, or reach vertically.