Chipper (13 mins.)
Work through the list in order, completing every rep before moving on. 13 mins. time cap.

• 30x DB Goblet Squat (Tempo)

• 40x DB Lunges (total)

• 50x MB Thrusters

• 60s MB Plank Hold

• 70x High Knees (total)

Your score is the time on the clock when you finish the last rep.

Scaling & Safety

• Make it easier: Go lighter or drop the load on DB Goblet Squat (Tempo) and MB Thrusters. Hold MB Plank Hold from your knees.

• Modify for pregnancy: Widen your stance on DB Goblet Squat (Tempo) and DB Lunges for room. Drop to hands and knees for MB Plank Hold as your bump grows.

• Adapt for postpartum: Exhale as you press MB Thrusters and stand from DB Goblet Squat (Tempo). Keep your hips level on MB Plank Hold, coming down if you notice pressure or leaking.