WEDNESDAY SHIFT 11.21.18

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 KB/DB Swings
10 Unweighted Step Ups

Idea weight for Men: 25-40# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total number of completed rounds + any additional reps

Goal: 6 Rounds +

This one is VERY similar to the regular programmed workout.  So a great one to do with family and friends of different levels if you get the chance!

You may use either a kettlebell or a single dumbbell for the swings.  If you feel your dumbbell is too light and you want a challenge - you can also hold one in each hand and swing 2.  Just make sure that you can keep good positions and control the weight - keep the heels down and chest up the whole time.

For the swings your feet will be under the shoulders with the heels down.  Hinge at the hips but keep the belly tight, chest lifted, and back flat.  Bend the knees slightly.  The DB or KB is between the legs in both hands with straight arms.  Stand up hard and fast using the power from your legs to help make the DB/KB weightless.  Finish by guiding the weight up to eye level.  Avoid arching or leaning back. Squeeze the butt and legs at the top.

Allow gravity to bring the bell back down, but keep the heels down and chest lifted!

For the step ups - find a height that challenges you but that you are comfortable stepping up AND down safely.  You may use a box, bench, stack of plates, some stairs - whatever!  These step ups are unweighted.  You will alternate feet with each step at the bottom.

Put your WHOLE foot on your step.  Don't allow the knee to cave in as you step.  Drive through your heel and do your best not to assist with your arms.

Men shoot to be around 20" or higher.  Women 15" or higher if possible.  If not - find what works for you!