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

• 2x Bulgarian Split Squats with Pop (each side)

• 2x Push-ups

• 2x Air Slams

• 2x Frog Pumps

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: Take out the jump on Bulgarian Split Squats with Pop or swap to lunges. Elevate your hands on a chair for Push-ups or move to your knees. Reduce the speed of your Air Slams, and switch Frog Pumps to glute bridges.

• Pregnancy (Trimester 2 & 3): Hold onto a wall for support for the Bulgarian Split Squats with Pop if you struggle with balance. Stand with a wide base for Air Slams to give your bump plenty of room and swap Frog Pumps for all-fours glute kickbacks.

• Postpartum: Remove impact where necessary. Exhale as you push up from the Push-ups, on the downward strike of Air Slams, on the rise of the Frog Pumps and the Split Squats.