AMRAP (12mins.)
Complete as many rounds as possible in 12mins.

• 12x DB Forward Lunges (Total reps)

• 10x Pushups/Knee Pushups

• 15x MB Slams

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 12 minutes buzzer sounds. So if you completed 4 full rounds, plus managed to get through 12x of the first exercise, 10x of the second and 3x of the last, your final score would be: 4 & 25.

Scaling & Safety

• General Regressions: If the weights feel heavy and your form starts to slip, drop them and use just your body weight for DB Forward Lunges. You can also do your push-ups on an elevated bench/kitchen counter/wall to make them easier.

• Pregnancy (Trimester 2 & 3): Use a wider stance for your DB Forward Lunges so you have plenty of room for your bump. For the Pushups/Knee Pushups, keep your body at an angle by using a bench so you don't have to get all the way down to the floor. Keep the weights light and easy to handle.

• Postpartum: If holding weights makes your tummy feel like it has too much pressure, go for lighter ones. Breathe out when you press the weights or drive up from your lunge to help keep your pelvic floor happy. If you feel any leaking or heavy feelings, take a rest.