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

• 10x Lunges (Total reps)

• 10x Plank Superman Alternates (Total reps)

• 10x Floor-to-Ceiling Reaches

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: Switch to reverse lunges if Lunges hurt your knees or mess with your balance. Do Plank Superman Alternates from your knees to make them way easier on your core.

• Pregnancy (Trimester 2 & 3): Swap out Plank Superman Alternates for hands-and-knees bird-dogs to keep your belly safe from straining or bulging. Keep your feet wide on Floor-to-Ceiling Reaches and do not let your head drop lower than your hips. Skip forward lunges and do step-back lunges instead, holding a wall or a stable chair for balance. Make sure you can still talk easily without gasping for air.

• Postpartum: Drop any extra weights or take a break from Lunges if you feel leaking, pressure, or a heavy dragging feeling down below. Keep your hips totally steady and square during Plank Superman Alternates so your body does not twist. Blow out hard on the toughest part of every single move.