Ladder (13 mins.)
Ascending Ladder: Start with 2 repetitions of each movement. Every time you complete a round, add 2 more repetitions to each exercise (2, 4, 6, 8, 10, etc.) until the 13 mins. buzzer sounds.

• 2x DB Goblet Squat

• 2x Renegade Row (Total reps)

Your score is the total number of repetitions you managed to complete across all full and partial rounds before the 13 minutes buzzer sounds.

Scaling & Safety

• General Regressions: Reduce the load or drop the weight completely on DB Goblet Squat if your lower back fatigues. Perform Renegade Row from a steady kneeling position to take the pressure off your core.

• Pregnancy (Trimester 2 & 3): Widen your stance on DB Goblet Squat to give your bump clear room, and drop the dumbbell if your pelvis or hips feel unstable. Stay off the floor to prevent your belly from bulging; do your Renegade Row reps with hands elevated on an incline bench or try standing rows instead.

• Postpartum: New core pressures can disrupt your alignment. Lift your weights with caution. Breathe out hard on the absolute toughest part of each move, like driving out of the bottom of the squat on DB Goblet Squat or pulling the dumbbell toward your chest on Renegade Row. Lower your dumbbells if you feel any pressure, leaking, or structural dragging down below.