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

• 10x Squat Thrusts

• 10x Plank Drag-throughs (Total reps)

• 10x Mountain Climbers (Total reps)

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: Step your feet back one at a time on Squat Thrusts instead of jumping. Do Plank Drag-throughs without any weight as a normal plank hold if you feel wobbly. Elevate your hands on a chair for Mountain Climbers if your shoulders get tired.

• Pregnancy (Trimester 2 & 3): Put your hands on a stable bench or box for Squat Thrusts and Mountain Climbers to keep your head high and your belly safe. Swap Plank Drag-throughs for standing side taps or bird-dogs to make plenty of room for your bump.

• Postpartum: Step back slowly on Squat Thrusts to protect your pelvic floor from impact. For Plank Drag-throughs, drop the weight and hold a plank from your knees if your tummy feels like it is coning or doming. Keep your breathing smooth and steady.