AMRAP (12 mins.)
Complete as many rounds as possible in 12 mins.

• 12x DB Goblet Curtsey Lunges (total)

• 10x DB Floor Press

• 20s MB Plank Hold

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.

Scaling & Safety

• Make it easier: Go lighter or drop the load on DB Goblet Curtsey Lunges and DB Floor Press. Hold MB Plank Hold from your knees.

• Modify for pregnancy: Use a wall for support and a shallower cross-step on DB Goblet Curtsey Lunges. Prop your shoulders on an incline for DB Floor Press rather than lying flat on your back, and move to hands and knees for MB Plank Hold as your bump grows.

• Adapt for postpartum: Breathe out as you press DB Floor Press. Keep your hips level and square on MB Plank Hold, and go lighter on DB Goblet Curtsey Lunges if you notice pressure or leaking.