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

• 12x Curtsey Lunges (total)

• 10x Chair Tricep Dips

• 8x Commando Planks (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.

Scaling & Safety

• Make it easier: Shorten the step on Curtsey Lunges, and bend your knees to take weight off Chair Tricep Dips. Drop to your knees for Commando Planks.

• Modify for pregnancy: Use a wall for support and a shallower cross-step on Curtsey Lunges. Raise your hands to a step for Commando Planks so your stomach does not strain.

• Adapt for postpartum: Breathe out as you press up on Chair Tricep Dips. Keep your hips level and square on Commando Planks, and shorten the range if you notice pressure or leaking.