Ladder (14 mins.)
Work through the ladder, descending by 5 reps each round: 30, 25, 20, 15, 10, 5. Complete the buy-out straight after your final rung. 14 mins. time cap.

• Jumping Scissor Lunges (total)

• Frog Pumps
  
  Buy-out: 40s High Plank Hold

Your score is the time on the clock when you finish the buy-out. If you are still working when the 14 minutes are up, your score is the total reps you completed.

Scaling & Safety

• Make it easier: Step through rather than jumping on Jumping Scissor Lunges, and take fewer reps on the top rungs. Hold the buy-out High Plank Hold from your knees.

• Modify for pregnancy: Use a wall for balance on Jumping Scissor Lunges. Prop your shoulders on a cushion for Frog Pumps as your bump grows, and take High Plank Hold against a wall so your stomach does not strain.

• Adapt for postpartum: Keep Jumping Scissor Lunges low impact by stepping while you rebuild. Exhale as you drive your hips up on Frog Pumps, and shorten the High Plank Hold if you notice pressure or leaking.