Chipper (14 mins.)
Work through the list in order, completing every rep before moving on. 14 mins. time cap.

• 140x High Knees (total)

• 100x Air Slams

• 60x Prone Back Extensions

• 40s Wall Sit

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: March High Knees instead of running them. Slow Air Slams to a controlled reach and squat, and sit higher up the wall on Wall Sit.

• Modify for pregnancy: Swap Prone Back Extensions for standing bodyweight good mornings with your hands across your chest, so you are off your front, and widen your stance on Wall Sit. Take Air Slams down to knee height with a wide stance, and keep the pace at a level where you could still hold a conversation.

• Adapt for postpartum: Keep High Knees low impact, and exhale as you slam on Air Slams. Cut Wall Sit short if you notice pressure or leaking.