Ladder (14 mins.)
Work through the ladder, ascending by 5 reps each round: 15, 20, 25, 30. 14 mins. time cap.

• Jump Squats

• Mountain Climbers (total)

• Plank Superman Alternates (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: Take the jump out of Jump Squats, slow Mountain Climbers to a step-in, and take Plank Superman Alternates from your knees.

• Modify for pregnancy: Elevate your hands on a bench or wall for Mountain Climbers and Plank Superman Alternates so you are not flat on the floor, and widen your stance on Jump Squats.

• Adapt for postpartum: Keep Jump Squats low impact, and keep your hips level and square on Plank Superman Alternates. Bring the knee only halfway in on Mountain Climbers if you notice pressure or leaking.