6 Rounds
10 KB/DB Deadlifts
8 Goblet Squats
6 KB/DB Press

Idea weight for Men: 30#-55# KB or DB
Idea weight for Women: 12#-25# KB or DB

Score: Total Time

Goal: Under 12 Min.

For this workout you will use a single kettlebell or dumbbell.  If all you have is a super light set of dumbbells you may choose to use 2!

For the deadlifts the dumbbell or kettlebell will be between the feet.  Heels are down, knees are out, knees are bent, and you hinge at the hip.  Lift the chest and tighten the belly.  To lift the chest and drive through the heels.  Squeeze the butt at the top.  To lower back down reach the butt back and keep the heels down.  Keep the chest lifted and belly tight!

For the Goblet Squat you will hold the kb or db at the chest.  Lift the chest and keep the elbows tucked in.  Feet are shoulder width apart and heels are down.  Reach the butt back and down and drive the knees out.  Keep the belly tight and chest lifted. Get the butt below the knees at the bottom with the heels still down, chest up, knees out and no rounding of the back.  Drive through the heels and lift the chest to stand all of the way up.

If you are unable to get your butt that low and not collapse - the first thing would be to do these without weight.  If you are still having a hard time getting that low without pain or losing form you may set up a target that is a little higher to squat to!

For the  KB or DB Press you will hold the KB or DB with both hands at the shoulders/chest.  Move the face back, keep the belly tight, and press the weight straight up.  Lock it out over your head with the biceps by the ears at the top.