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

• 10x DB Suitcase Reverse Lunges (Total reps)

• 10x Renegade Row (Total reps)

• 10x Alt. DB Snatch (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 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: Drop the weights completely and use just your bodyweight if you feel your form slipping. Do Renegade Row from a steady kneeling position to take the pressure off your lower back and core.

• Pregnancy (Trimester 2 & 3): Swap out Renegade Row for hands-and-knees bird-dogs to keep your belly safe from bulging or coning. Keep your feet wide and stable during Alt. DB Snatch so you do not lose your balance, and do not drop your head below your hips. Stick to light, careful step-back lunges instead of deep splits, holding a wall nearby for support, and make sure you can talk comfortably.

• Postpartum: Use lighter dumbbells or go unweighted on DB Suitcase Reverse Lunges if you feel any leaking or heavy pressure in your pelvic floor. Keep your hips totally still and square to the floor during Renegade Row to protect your recovering abs. Give a strong, clear exhale every time you row the dumbbell, step up from a lunge, or lift the weight overhead.