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

• 10x DB Forward Lunges (total)

• 10x Pushups/Kneepushups

• 10x MB Russian Twists (total)

• 10x Alt. DB Snatch (total)

Your score is the number of full rounds you complete, plus any reps into the next round before the buzzer. Five full rounds plus 24 reps is written 5 & 24. This is your benchmark test, so record the number and keep it for the next block.

Scaling & Safety

• Make it easier: Go lighter or drop the load on DB Forward Lunges and Alt. DB Snatch. Take Pushups/Kneepushups from your knees.

• Modify for pregnancy: Widen your stance on DB Forward Lunges. Elevate your hands on a bench for Pushups/Kneepushups, and reduce the twist through the middle on MB Russian Twists.

• Adapt for postpartum: Exhale as you stand on DB Forward Lunges. Slow MB Russian Twists and lighten Alt. DB Snatch before adding speed, easing off if you notice leaking or pressure.