Descending Ladder 10, 9, 8... 1

(for time, 13 min. time cap)

• Air Squats (4-sec eccentric)

• Air Slams (Full Speed)

Scaling & Safety

• General Regressions: Box Squats to a chair. Walking-back Sprawls instead of Slams if needed.

• Pregnancy (Trimester 2 & 3): No jumping; maintain controlled squats. Always follow the Talk Test.

• Postpartum: Focus on Glute Bridges if squats feel heavy on the pelvic floor. Quality breathing is the priority.