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

• 10x Single-leg Good Mornings (each side)

• 10x Diamond Push-ups

• 30s Hollow Body 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: Reduce to a shallow hinge range during Single-leg Good Mornings. Drop your knees down or pop your hands on a sturdy chair or kitchen counter for Diamond Push-ups. Bend your knees or tuck your arms during Hollow Body Holds to maintain form.

• Pregnancy (Trimester 2 & 3): Substitute Single-leg Good Mornings with standard unweighted air squats or sumo squats. Put your hands up on a kitchen counter or wall for Diamond Push-ups. Swap out Hollow Body Holds for supported sitting pelvic tilts or bird-dogs.

• Postpartum: Exhale as you push up from Diamond Push-ups to help manage abdominal pressure. Watch for coning/doming during Hollow Body Holds and tuck your arms and/or legs to reduce difficulty. Rest whenever you need it.