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

• 10x DB Forward Lunges (total)

• 10x Push-ups

• 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 final benchmark retest: compare your score with your first two attempts. A new test starts next block.

Scaling & Safety

• Make it easier: Use lighter dumbbells on DB Forward Lunges and Alt. DB Snatch, and take Push-ups from your knees.

• Modify for pregnancy: Elevate your hands on a bench or wall for Push-ups, and take a shorter step on DB Forward Lunges with a wall within reach. Swap MB Russian Twists for standing medicine ball halos to take out the twist, and widen your stance on Alt. DB Snatch to make room for the bump.

• Adapt for postpartum: Exhale as you drive up from DB Forward Lunges, and keep your feet on the floor for MB Russian Twists. Lift the dumbbell under control on Alt. DB Snatch, and stop the pull at shoulder height if you notice pressure or leaking.