FRIDAY SHIFT 9.21.18

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Dumbbell Skip Overs
10 KB or DB Swing
5 Inchworms

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

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

Score: Total completed rounds and reps.

Goal: 6 Rounds or More!

The dumbbell skip over is different than a dumbbell hop over.  For these you don't have to jump off of both feet at the same time.  It is a lateral skip over where you kind of go one foot at time! Each skip over = 1 rep.

For the DB or KB swing you will hold the object in both hands between the legs.  Feet are about shoulder width apart.  You will keep the heels down and drive the knees out as you hinge at the hips.  Keep the chest up and the arms straight. Stand up hard and fast driving out of the heels.  Use that power from the lower body to make the bell weightless and then follow through by guiding it up with the arms.  Bring the bell to just at/above eye level.

When lowering the bell back down you will keep the chest lifted and don't allow the weight to pull you forward.

For the inchworms you will stand up completely.  You will place the hands down in front of the feet.  Walk the hands out to the top of a push up then you can either do a push up from the toes or place the knees down.  After the push up you will walk your hands back to the feet and stand up completely.

Mamas, if you need to take out the push up portion - go for it!