Ladder (14 mins.)
Work through the ladder, ascending then descending by 2 reps each round: 2, 4, 6, 8, 10, 8, 6, 4, 2. 14 mins. time cap. Complete the buy-in before you start the ladder; it counts inside your time.

Buy-in: 20x Mountain Climbers (total)

• Alt. DB Snatch (total)

• DB Floor Press

• Crawl-outs

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 lighter dumbbells on Alt. DB Snatch and DB Floor Press, and slow Mountain Climbers to a step-in.

• Modify for pregnancy: Elevate your hands on a bench for Mountain Climbers, and press DB Floor Press from an incline bench so you are not flat on your back. Swap Crawl-outs for hands-and-knees bird-dogs to keep your head above your hips, and widen your stance on Alt. DB Snatch.

• Adapt for postpartum: Lift Alt. DB Snatch under control rather than fast, and exhale as you press on DB Floor Press. Shorten the walk on Crawl-outs if you notice pressure or leaking.