This workout is all about testing your stamina! When you decide on a personalized option, pick something where you'll feel challenged. Although you're racing the clock, you should still feel some tension and resistance in the movements.

Movements

Renegade Rows/Plank Drags
- Adjust load.
- Perform on knees.

Deadlifts/High Pulls
- Adjust load.
- Instead of going all the way to the floor each rep, just go right below-the-knees.

Step-ups/Jumps
- Lower height of surface/object.
- Option to perform Lateral Jumps on the ground instead of your weight.

V-ups
- Instead of touching the toe, touch the shin, then the knee.
- Sub out to high Flutter Kicks with shoulders off or on the ground.

Sit-ups
- Reduce to 15-20 reps.
- Anchor the feet with a weight to help use legs to sit up.

Equipment

- Rows/Drags/Deadlifts: DB(s), KB(s), or small backpack.
- High-pulls: same as above, with the addition of a barbell.
- Step-ups/Jumps: box, stool, chair, retaining wall. If nothing works, perform Lateral Lunges for Lateral Step-ups.

🤰 Mama Birds

Part 1: 2-minute AMRAP
Part 2: 5-min. AMRAP (get as far as you can)
Part 3: Complete for time
- Rest one minute between each part

20 Renegade Rows
30 Kneeling Plank Drags
20 Deadlifts
30 Lateral Step-ups
20 Kettlebell swings to eye level

*All movements performed as TOTAL reps, not each side, alternate arms/directions as needed.

✅ Weighted object(s) for Renegade Rows.

✅ Weighted object(s) for Plank Drags.

✅ Weighted object(s)for Staggered Stance Deadlifts.

✅ Weighted object(s) for Sumo Deadlift High-Pull.

✅ Object to jump over for Lateral Jumps.

✅ Something to step on for Lateral Step-ups

✅ Mat or soft surface for Alternating V-ups and Sit-ups.

⏱ Clock set to stopwatch. Record total time for entire workout.