5 Rounds

30 Mtn Climbers
20 KB Swings
30 Mtn Climbers

Rest 1 Min between Rounds

Idea weight for Men: 25-40# KB or DB
Idea weight for Women: 10-25# KB or DB

Score: Total time INCLUDING rest (so just a running clock for the whole thing!)

Goal: Under 20 Min

For this one the idea of having the 1 min rest between rounds is so that you go FAST on each round and don't hold back!

You will start your clock and just keep it running the whole time!  SO if you finish your first round at 2:05 - you will start your second round at 3:05....and so on.

For the mountain climbers you will be in the plank position on the ground (top of the push up).  You will bring one knee to the chest (keeping the butt down) then put it back and bring the other up.  Each time a knee comes up it = 1 rep!

For the swings you will hold the KB or DB with both hands at the wasit.  Feet are about shoulder width apart.  Heels are down.  Hinge at the hips and bend the knees slightly.  Lift the chest and keep the belly tight.  Allow the arms to straight and weight to come between the legs.  Stand up hard and fast making the object weightless with the power from your legs.  Guide the weight up to eye level.  Let gravity bring it back down, but keep those heels down and chest up!