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: 30x Glute Bridges

• 12x Sumo Squats

• 16x Chair Step-ups (total)

• 20x High Knees (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 lower step or stair for Chair Step-ups, march High Knees instead of running them, and take a short rest between rounds.

• Modify for pregnancy: Rest your shoulders on a sofa or bench for Glute Bridges so you are not flat on your back. Keep a hand on a wall or chair for Chair Step-ups, 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 drive up on Chair Step-ups and stand from Sumo Squats. Reduce the depth on Sumo Squats if you notice pressure or leaking.