For Time (14 mins.)
Complete 6 full rounds as fast as you can. 14 mins. time cap. Complete the buy-in before you start the rounds; it counts inside your time.

Buy-in: 20x Kettlebell Swings

• 12x DB Goblet Squat

• 8x DB Glute Biased Step-ups (each side)

• 20x Heel Kicks (total)

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: Use a lighter dumbbell on DB Goblet Squat and DB Glute Biased Step-ups, and walk Heel Kicks in place rather than jogging them.

• Modify for pregnancy: Widen your stance with your toes turned out on Kettlebell Swings and DB Goblet Squat. Use a lower box and hold a wall or rack for balance on DB Glute Biased Step-ups, and keep the pace at a level where you could still hold a conversation.

• Adapt for postpartum: Keep Heel Kicks low impact, and exhale as you drive up on DB Glute Biased Step-ups. Use a lighter kettlebell for Kettlebell Swings if you notice pressure or leaking.