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

Buy-in: 20x Jump Squats

And then AMRAP:

• 12x Lunges (total)

• 16x Glute Bridges

• 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: Step rather than jump on Jump Squats, and step back on Burpees rather than jumping. Reduce depth on Lunges.

• Modify for pregnancy: Widen your stance on Jump Squats, and prop your shoulders on a cushion for Glute Bridges as your bump grows. Elevate your hands on a step for Burpees so you are not flat on the floor.

• Adapt for postpartum: Keep Jump Squats and Burpees low impact while you rebuild. Exhale as you drive your hips up on Glute Bridges, and shorten the range if you notice pressure or leaking.