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

• 6x Bulgarian Split Squats (each side)

• 8x Burpees

• 12x Reverse Crunches

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: Hold a chair for balance and shorten the depth on Bulgarian Split Squats. Step back on Burpees rather than jumping, and reduce the range on Reverse Crunches.

• Modify for pregnancy: Use a wall for support and a shallower split on Bulgarian Split Squats, and elevate your hands on a step for Burpees so you are not flat on the floor. Swap Reverse Crunches for hands-and-knees bird-dogs so you are not lying on your back.

• Adapt for postpartum: Keep Burpees low impact while you rebuild. Exhale on the effort of Reverse Crunches, and shorten the range if you notice pressure or leaking.