For Time (14 mins.)
Complete the buy-in, then 5 full rounds as fast as you can.

Buy-in: 16x DB Front Squats

• 12x Alt. DB Step-ups (total)

• 16x Bodyweight Glute Bridge

• 10x Burpees

Your score is the time on the clock when you finish. If you are still working when the 14 minutes are up, your score is the rounds and reps you completed.

Scaling & Safety

• Make it easier: Go lighter or drop the load on DB Front Squats, and take a lower step on Alt. Step-ups. Step back on Burpee rather than jumping.

• Modify for pregnancy: Widen your stance on DB Front Squats, and prop your shoulders on an incline for Bodyweight Glute Bridge rather than lying flat. Elevate your hands on a bench for Burpee.

• Adapt for postpartum: Keep Burpee low impact. Exhale as you stand from DB Front Squats and drive your hips up on Bodyweight Glute Bridge, and go lighter on DB Front Squats if you notice pressure or leaking.