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

Buy-in: 20x Mountain Climbers (total)

• Burpees

• Hand-release Push-ups

• 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: Step back and in on Burpees rather than jumping, take Hand-release Push-ups from your knees, and slow Mountain Climbers to a step-in.

• Modify for pregnancy: Elevate your hands on a bench or step for Burpees, Hand-release Push-ups and Mountain Climbers so you are not flat on the floor. Swap Crawl-outs for hands-and-knees bird-dogs, which keep your head above your hips.

• Adapt for postpartum: Keep Burpees low impact, and exhale as you press up on Hand-release Push-ups. Keep your hips level and square on Crawl-outs, and shorten the walk if you notice pressure or leaking.