AMRAP (12 mins.)
Complete as many rounds as possible in 12 minutes.

• 10x Burpee

• 10x DB Goblet Squat

• 10x Lateral Shuffles (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 before the 12 minutes buzzer sounds. 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: Drop the dumbbell on DB Goblet Squat if your lower back fatigues. Step back during Burpee repetitions if your coordination feels off.

• Pregnancy (Trimester 2 & 3): Take a wide footprint during DB Goblet Squat to clear your bump safely, and drop the weight if your hips feel unstable. Place your hands on an elevated bench for Burpee iterations to avoid lying flat on your belly, and ensure you can talk comfortably throughout.

• Postpartum: External loads can challenge a recovering midline. Reduce the dumbbell weight if you experience any leaking or heavy feelings in your pelvic floor. Focus on a clear, steady exhale as you drive out of the bottom of the DB Goblet Squat or stand up from the floor.