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

• 10x Lateral Lunges (total)

• 10x Push-ups / Knee Push-ups

• 10x Bicycle Crunches (total)

• 10x Floor-to-Ceiling Reaches

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: Take Push-ups / Knee Push-ups from your knees. Shorten the step on Lateral Lunges and slow Bicycle Crunches.

• Modify for pregnancy: Elevate your hands on a step for Push-ups / Knee Push-ups. Swap Bicycle Crunches for bird-dogs, and reduce the reach on Floor-to-Ceiling Reaches so your head stays above your hips.

• Adapt for postpartum: Breathe out on the effort of each Push-ups / Knee Push-ups. Keep the range small on Bicycle Crunches if you notice any pressure or leaking.