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

• 10x Jump Squats

• 10x Air Slams

• 10x Sprawls

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 13 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: Try swapping Jump Squats for standard bodyweight air squats if your joints ache. You can walk your feet back one at a time on Sprawls to help manage your overall pacing.

• Pregnancy (Trimester 2 & 3): To protect your pelvis, clear out all high impact by switching Jump Squats to wide-stance air squats. Place your hands on a sturdy bench or box during Sprawls so your head stays above your hips, and utilise the talk test to ensure you can chat comfortably.

• Postpartum: Dynamic landing can challenge a recovering pelvic floor. Feel free to drop the jumping elements from Jump Squats and Sprawls if you experience leaking, pressure, or a heavy dragging feeling down below. Focus on a strong, clear exhale on the downward movement of Air Slams.