For Time:

4 Rounds
20  V-Ups or Weighted Sit Ups
40 KB Swings

RX Men: 50-55# DB or KB Swing
RX Women: 30-35# KB or KB Swing

RX +: 6 Rounds

Score: Total Time

Goal: Under 12 Min

PROGRAM C

For Time:

4 Rounds
3-5 Bar or Ring Muscle Ups
40 KB Swings

RX Men: 50-55# DB or KB Swing
RX Women: 30-35# KB or KB Swing

RX +: Go up to 7 Bar or Ring Muscle Ups

Score: Total Time

Goal: Under 12 Min

NOTES:

A nice little mover after yesterday's madness.

For this workout you can choose between V-Ups or weighted sit ups.

You could also scale to regular sit ups or even crunches if you need to!

For the V-Ups (lying on the ground) you will touch the ground behind you and straighten your legs.  From there keep the legs and arms straight and hinge at the hips to touch the hands to the toes.  Then go back to lying flat.

For the weighted sit up option you will hold a dumbbell, plate, med-ball, or whatever in your hands.  Touch the ground behind you at the bottom.  Bring it up and touch your toes with it at the top.

Mamas -or those unable to do sit ups - a good sub for this are alternating plank toe touches, dead bugs, or ball slams.

For the KB Swings you will hold a single KB or DB between the legs.  Stand tall with heels roughly under the hips.  You will dip slightly with the hips and knees.  Pull the bell back between the legs with the arms straight, chest up, and back flat.  Drive through the heels and stand up hard and fast.  Guide the KB or DB up and finish overhead with the belly tight!

If this movement is new for you- you may scale to eye level.

Pick a weight that will allow you to do at least 10-15 at a time no problem.