3 Rounds For Time

(3-sec lowering phase on every rep)

• 15x Tempo Jump Squats (soft landing)

• 15x Tempo Air Squats

• 15x Tempo Push-ups

Scaling & Safety

• General Regressions: Incline Push-ups on a bench. Standard Air Squats without tempo if needed.

• Pregnancy (Trimester 2 & 3): Avoid deep lunges or squats if uncomfortable. Use a bench for Push-ups.

• Postpartum: Prioritise breathing and core engagement over the tempo count.