Ladder (14 mins.)
Work through the ladder, ascending by 5 reps each round: 5, 10, 15, 20, 25, 30. 14 mins. time cap.

• MB Wall Balls

• DB Swing

• High Knees (total)

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

Scaling & Safety

• Make it easier: Go lighter or reduce the throw height on MB Wall Balls, and lighten DB Swing. Take fewer reps on the top rungs.

• Modify for pregnancy: Widen your stance on MB Wall Balls, and reduce the range on DB Swing so your head stays above your hips. March High Knees rather than running them.

• Adapt for postpartum: Exhale on the drive of MB Wall Balls and DB Swing. Keep High Knees low impact while you rebuild, easing off if you notice pressure or leaking.