For Time (13 mins)
Complete 3 full rounds of the circuit as fast as possible.

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• 10x Single-Leg RDLs (Airplanes: per side)

• 10x Plank Superman Alternates

• 40s Wall Sit

Your score is the total time it takes you to finish all 3 rounds.

If you don't finish within the 13-minute window, your score is 13:00 plus the number of reps you had left to do.

Scaling & Safety

• General Regressions: Use a wall for balance during RDLs. Standard Wall Sit if single-leg is too difficult.

• Pregnancy (Trimester 2 & 3): Avoid single-leg wall sits if experiencing pelvic pain (SPD). Standard wall sit only.

• Postpartum: Prioritise a flat back and core engagement over reaching the floor on RDLs.