For Time (14 mins.)
Complete 6 full rounds as fast as you can. 14 mins. time cap.

• 12x DB Forward Lunges (total)

• 8x Burpee

• 20s MB Plank Hold

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: Go lighter or drop the load on DB Forward Lunges, and take a shorter step. Step back on Burpee rather than jumping, and hold MB Plank Hold from your knees.

• Modify for pregnancy: Widen your stance with a wall for support on DB Forward Lunges. Elevate your hands on a bench for Burpee so you are not flat on the floor, and drop to hands and knees for MB Plank Hold as your bump grows.

• Adapt for postpartum: Keep Burpee low impact. Keep your hips level on MB Plank Hold, and go lighter on DB Forward Lunges if you notice pressure or leaking.