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

• 10x Single-leg DB RDLS (each side)

• 10x DB Floor Press

• 30s MB Plank Hold

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 Single-leg DB RDLS and DB Floor Press if your form starts to slip. Perform MB Plank Hold from your knees or place your hands on the floor if your core stability begins to slip.

• Pregnancy (Trimester 2 & 3): Use light weights on Single-leg DB RDLS. We recommend not lie flat on your back for DB Floor Press as it can make you feel dizzy; use an inclined bench instead. Elevate your hands on a bench or box and don’t use the medicine ball for MB Plank Hold.

• Postpartum: Exhale on the pulling phase of Single-leg DB RDLS and as you press the weights on DB Floor Press. Hold a steady, controlled line during MB Plank Hold without letting your lower back sag, and drop external loads if needed.