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

• 10x Sprawl into Tuck Jumps

• 10x Air Slams

• 10x Jump Jacks

Your score is the number of full rounds completed plus any extra reps in the final round.

Scaling & Safety

• General Regressions: Step-back Burpee into an Air Squat instead of Tuck Jump. Standard Jumping Jacks instead of Star Jumps.

• Pregnancy (Trimester 2 & 3): No jumping. Swap Star Jumps for Seal Jacks (stepping out).

• Postpartum: Swap Tuck Jumps for Step-ups to protect the pelvic floor.