Ladder (14 mins.)
Work through the ladder, ascending by 5 reps each round: 5, 10, 15, 20, 25. 14 mins. time cap.

• MB Wall Balls

• Mountain Climbers (total)

• DB Gorilla Row (total)

Your score is the time on the clock when you finish the final rung. If you are still working when the 14 minutes are up, your score is the total reps you completed.

Scaling & Safety

• Make it easier: Use a lighter ball and a lower target on MB Wall Balls, slow Mountain Climbers to a step-in, and use lighter dumbbells on DB Gorilla Row.

• Modify for pregnancy: Widen your stance with your toes turned out on MB Wall Balls, and elevate your hands on a bench for Mountain Climbers. Swap DB Gorilla Row for a single-arm row with one hand and knee on a bench, so your head stays above your hips.

• Adapt for postpartum: Exhale as you throw on MB Wall Balls, and keep your hips level and square on DB Gorilla Row. Bring the knee only halfway in on Mountain Climbers if you notice pressure or leaking.