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

• 10x Jump Squats

• 10x Air Slams

• 10x Plank Supermans

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 4 full rounds, plus managed to get through 10x of the first exercise, 10x of the second and 3x of the last, your final score would be: 4 & 23.

Scaling & Safety

• General Regressions: Swap jumps for Air Squats. Use a bench or chair for push-ups to reduce intensity.

• Pregnancy (Trimester 2 & 3): Swap jumps for Power Marching. Use a bench for push-ups to avoid lying flat.

• Postpartum: If you experience leaking or pressure, remove all jumping. Focus on breathing quality over rep speed.