AMRAP (13 mins.)
Complete as many rounds as possible in 13 minutes.
10x DB Clusters
10x MB Wall Balls
10x Alt. Superman Planks
Your final score is the total number of rounds you manage to complete in full, plus the total number of reps you managed to complete in your final round before the 13 minutes buzzer sounds. So if you completed 5 full rounds, plus managed to get through 10x of the first exercise, 10x of the second and 4x of the last, your final score would be: 5 & 24.
Scaling & Safety
General Regressions: Choose lighter dumbbells on DB Clusters. Drop the ball weight on MB Wall Balls, squat a little less deep, or just do a MB Squats. Perform Alt. Superman Planks from your knees to take the pressure off your lower back and core.
Pregnancy (Trimester 2 & 3): Take a wide stance during DB Clusters and keep your overhead moves comfortable. Modify MB Wall Balls to a simple goblet squat without throwing the ball if overhead work feels like too much. Swap Alt. Superman Planks for bird-dogs if you feel too much pressure through your midline.
Postpartum: Heavy overhead work requires you to watch your core pressure closely. Drop your weights if you feel any leaking or dragging feelings. Exhale as you press up on DB Clusters, throw the ball on MB Wall Balls, or lift during Alt. Superman Planks.
