Chipper (14 mins.)
Complete all the reps in any order you like, breaking them up however suits you. 14 mins. time cap.

• 100x Plank Toe-touches (total)

• 80x MB Slams

• 60x DB Goblet Squat

• 40x Commando Planks (total)

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

Scaling & Safety

• Make it easier: Take Commando Planks from your knees, and reduce the reach on Plank Toe-touches. Go lighter on DB Goblet Squat.

• Modify for pregnancy: Swap Plank Toe-touches for hands-and-knees bird-dogs, and raise your hands to a bench for Commando Planks, so your stomach does not strain. Take MB Slams from chest height rather than overhead and stay tall as you release, and widen your stance on DB Goblet Squat.

• Adapt for postpartum: Keep your hips level and square on Commando Planks. Breathe out on the drive of MB Slams, and use a lighter ball if you notice pressure or leaking.