For Time (14 mins.)
Complete 8 full rounds as fast as you can. 14 mins. time cap.

• 10x Jump Squats

• 12x Lateral Lunges (total)

• 10x Broad Jumps

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: Take the jump out of Jump Squats, step forward on Broad Jumps rather than jumping, and shorten the side step on Lateral Lunges.

• Modify for pregnancy: Widen your stance on Jump Squats, and hold a chair for balance on Lateral Lunges. Keep the pace at a level where you could still hold a conversation.

• Adapt for postpartum: Keep Jump Squats and Broad Jumps low impact. Exhale as you push back to standing on Lateral Lunges, and reduce the depth if you notice pressure or leaking.