EMOM (12 mins.)
Every minute on the minute for 12 mins., working through the four movements in order. Rest for whatever is left of each minute.

• 20x Squat Punches (total)

• 10x Glute Bridges (Single leg) (each side)

• 15x Pike Push-ups

• 20x Lateral Shuffles (Floor Touch) (total)

There is no score. The target is completing every minute's work with rest to spare.

Scaling & Safety

• Make it easier: Reduce depth on Squat Punches, and take Glute Bridges (Single leg) on two legs. Shorten the distance on Lateral Shuffles (Floor Touch).

• Modify for pregnancy: Widen your stance on Squat Punches. Elevate your hands on a step for Pike Push-ups so your head stays above your hips, and stay tall rather than reaching the floor on Lateral Shuffles (Floor Touch).

• Adapt for postpartum: Exhale as you drive your hips up on Glute Bridges (Single leg). Keep Lateral Shuffles (Floor Touch) low impact, and reduce the distance if you notice pressure or leaking.