TABATA (12 mins.)
Work for 20 seconds, rest for 10, cycling through the three movements in order for the full 12 mins.

• Alt. DB Snatch

• Pushups

• Alt. Superman Planks

Your score for each movement is your lowest rep count in any single round. Consistency beats a fast start.

Scaling & Safety

• Make it easier: Go lighter or drop the load on Alt. DB Snatch, and take Pushups from your knees. Drop to your knees for Alt. Superman Planks.

• Modify for pregnancy: Widen your stance on Alt. DB Snatch for balance, and elevate your hands on a bench for Pushups. Swap Alt. Superman Planks for hands-and-knees bird-dogs so you are not flat on your front.

• Adapt for postpartum: Slow Alt. DB Snatch and go lighter before adding speed, easing off if you notice pressure or leaking. Exhale as you press Pushups, and keep your hips level and square on Alt. Superman Planks.