AMRAP (12 mins.)
Complete as many rounds as possible in 12 mins. Lower for 3 seconds on each rep of Single-leg Good Mornings.

• 8x Single-leg Good Mornings (each side) (tempo)

• 12x Push-ups

• 12x Plank Toe-touches (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: Rest the back toe lightly on the floor for balance on Single-leg Good Mornings, and take Push-ups from your knees.

• Modify for pregnancy: Keep a hand on a wall or chair for Single-leg Good Mornings, and elevate your hands on a bench or wall for Push-ups. Swap Plank Toe-touches for standing cross-body reaches to the opposite knee, which keep your head above your hips and the twist small.

• Adapt for postpartum: Exhale as you return to standing on Single-leg Good Mornings, keeping your hips level and square. Keep the reach small and your hips low on Plank Toe-touches, and reduce the depth on Push-ups if you notice pressure or leaking.