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

• 10x DB Forward Lunges (Total reps)

• 10x Pushups/Kneepushups

• 10x MB Russian Twists (Total reps)

• 10x Alt. DB Snatch (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.

Scaling & Safety

• General Regressions: Lighten your weights on DB Forward Lunges if your form starts to slip. Put your hands up on a bench or box for Pushups/Kneepushups. Sit up more on MB Russian Twists or drop the ball entirely, and choose a lighter dumbbell on Alt. DB Snatch.

• Pregnancy (Trimester 2 & 3): Widen your footing during DB Forward Lunges to ensure there is plenty of room for your bump, and to keep you balanced. Keep elevated on a bench for Pushups/Kneepushups. Swap MB Russian Twists for standing side crunches, and keep a broad, stable stance for Alt. DB Snatch.

• Postpartum: Use lighter dumbbells on DB Forward Lunges if you notice any heavy dragging feelings. Focus on a clear exhale as you press up from Pushups/Kneepushups, rotate during MB Russian Twists, or drive overhead on Alt. DB Snatch to safeguard your core.