AMRAP (12 mins.)
Complete as many rounds as possible in 12 mins. Lower for 3 seconds on each rep of Kickstand DB RDLs.

• 8x Kickstand DB RDLs (each side) (tempo)

• 12x DB Floor Press

• 12x MB Russian Twists (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: Use lighter dumbbells on Kickstand DB RDLs and DB Floor Press, and keep your feet on the floor for MB Russian Twists.

• Modify for pregnancy: Set your feet a little wider on Kickstand DB RDLs to make room for the bump, with a wall or rack within reach. Press DB Floor Press from an incline bench so you are not flat on your back, and swap MB Russian Twists for standing medicine ball halos to take out the twist.

• Adapt for postpartum: Exhale as you press on DB Floor Press and as you stand from Kickstand DB RDLs, keeping your hips level and square. Turn only partway on MB Russian Twists if you notice pressure or leaking.