Chipper (For Time) (13mins. Cap)

50x Chair Step-ups

40x Alt. Lunges

30x Russian Twists

20x Squat Thrusts

10x Burpees

Scaling & Safety

• General Regressions: Reverse Lunges instead of Step-ups. Step-back Burpees with no jump.

• Pregnancy (Trimester 2 & 3): Swap Russian Twists for Bird-Dogs or Side Planks if coning occurs. Use a bench for Burpees.

• Postpartum: Focus on Glute Bridges if Step-ups feel too high impact. Ensure core engagement over speed.