10 Min AMRAP
5 Burpees
10 KB/DB Swings

Idea weight for Men:  35-50 # KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total number of completed rounds and reps

Goal: 7 rounds or more!

For this workout you will choose a burpee style that will allow you to move pretty consistently throughout.

You can do knee push up burpees, step in and out or jump in and out.   You can do a no push up burpee or even an elevated burpee.

For the swings, you can choose a dumbbell or a kb.  You will hold the weight with both hands - between the legs.  Feet are about shoulder width apart with the heels down.  You will hinge at the hips, keep the chest up and keep the arms straight.  Bend the knees slightly and allow the bell to swing back between the legs.  Stand up hard and fast, using your legs and hips to make the kettlebell/dumbbell weightless.  From here guide the weight up with the shoulders and arms - up to about eye level.

When the bell is coming back down - don't let it pull you forward or round out your back.