For Time (13 mins. Time Cap)
Complete four rounds of all repetitions of each exercise in sequence as fast as possible.

• 15x Broad Jumps

• 12x DB Front Squats

• 10x DB Floor Press

• 16x MB Russian Twists (Total reps)

Your score is the total time taken to complete the entire sequence. If you do not complete all repetitions before the 13 minutes buzzer sounds, your score is 13:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: Step forward instead of jumping for Broad Jumps. Drop to lighter weights on DB Front Squats and DB Floor Press if your form starts to slip. Sit up a little higher on the MB Russian Twists or drop the ball entirely if your abs feel strained.

• Pregnancy (Trimester 2 & 3): Swap Broad Jumps for stepping to stay balanced. Widen your stance on DB Front Squats to make room for your bump. For DB Floor Press, use an incline bench instead of lying flat on your back. Swap MB Russian Twists for standing side crunches to keep your balance steady and protect your midline.

• Postpartum: Take it easy on the jumping for Broad Jumps if you feel any pressure in your pelvic floor. Focus on a clear exhale as you drive out of your DB Front Squats, press the weights up on DB Floor Press, or twist during MB Russian Twists. Drop the weights if you experience any negative symptoms.