EMOM (14 mins.)
Every minute on the minute for 14 mins., alternating between the two movements. Rest for whatever is left of each minute.

• 8x Single-Leg RDL (each side)

• 20x Mountain Climbers (total)

There is no score. The target is completing every minute's work with rest to spare.

Scaling & Safety

• Make it easier: Use a wall or chair for balance on Single-Leg RDL. Slow the pace on Mountain Climbers, or march them.

• Modify for pregnancy: Hold a chair and take a shallower hinge on Single-Leg RDL. Bring your hands to a raised surface for Mountain Climbers to take pressure off your middle.

• Adapt for postpartum: Exhale as you rise on Single-Leg RDL. Keep your hips level on Mountain Climbers, easing the pace if you notice pressure or leaking.