MONDAY SHIFT 12.31.18

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

10 KB/DB Swings
12 Sit Ups / Dead Bugs
15 Single Unders/Taps/ Line Hops

Idea weight for Men: 35-55# KB or DB

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

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the sit ups you will ideally touch the ground behind your head at the bottom and come up and touch your toes at the top.  If you need a bit of assistance with a band - you can use that.  If 12 is a lot for you in a row - lower to 8 or even 6!

You can also do dead bugs.  For these you will lie on the ground and press your low back into the ground by contracting the belly!  Hands and feet are in the air (like a dead bug plopped on his back).  From here (keeping your back pressed down) lower your right leg straight and left arm above your head.  Bring back. (That's one rep).  Then do the same on the other side!

If you are currently unable to do sit ups or dead bugs another great sub would be a slam ball!  Great for prego or PP mamas!

You may choose between 15 single under jump ropes, line hops (lateral hops over a line on the ground), or taps (like running in place where your toe comes up and taps your dumbbell or kb - each tap counts as 1 rep).