Ladder (14 mins.)
Work through the ladder, descending by 5 reps each round: 30, 25, 20, 15, 10, 5. Complete the buy-out straight after your final rung. 14 mins. time cap.

• Alt. DB Step-ups (total)

• DB Swing
  
  Buy-out: 40s Plank Hold

Your score is the time on the clock when you finish the buy-out. 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 a lower step or go lighter on Alt. DB Step-ups, and lighten DB Swing. Hold the buy-out Plank Hold from your knees.

• Modify for pregnancy: Use a wall for balance on Alt. DB Step-ups. Reduce the range on DB Swing so your head stays above your hips, and move to hands and knees for Plank Hold as your bump grows.

• Adapt for postpartum: Exhale on the drive of DB Swing. Keep your hips level on Alt. DB Step-ups and Plank Hold, and go lighter on DB Swing if you notice pressure or leaking.