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

• Air Squats

• Speed Skaters (total)

• Prone Back Extensions

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: Reduce depth on Air Squats, and take fewer reps on the top rungs. Slow the pace on Speed Skaters.

• Modify for pregnancy: Widen your stance on Air Squats. Swap Prone Back Extensions for hands-and-knees bird-dogs so you are not lying on your front, and step Speed Skaters side to side rather than bounding.

• Adapt for postpartum: Exhale as you stand from Air Squats. Keep Speed Skaters low impact while you rebuild, easing off if you notice pressure or leaking.