For Time (12 Mins)
Complete 4 full rounds of the circuit as fast as possible.

Buy-in: 20x Curtsey Lunges

then 4 rounds:

• 12x Sprawl into Tuck Jump

• 20x Bodyweight Windmills

Your score is the total time it takes you to finish the buy-in and all 4 rounds.

If you do not finish within the 12 Min. window, your score is just the total number of reps you complete.

Scaling & Safety

• General Regressions: Step-back Sprawls. Air Squats instead of Tuck Jumps.

• Pregnancy (Trimester 2 & 3): Use a bench for Sprawls.

• Postpartum: No jumping. Focus on quality over speed.