For Time:

5 Rounds
20 Deadlifts
15 Sit Ups

(If you are unable to do sit ups at this time you may sub slam balls or eye level kb swings)

Idea weight for Men: Single DB or KB - 35-50#. - 2 Dumbbells - 20-30# Dumbbells.

Idea weight for Women: Single DB or KB - 12-24# - 2 Dumbbells - 10-15# Dumbbells.

Score: Total Time

Goal: Under 15 Min

For this workout you can choose to use a single dumbbell, a kb, or 2 dumbbells.

For the deadlift the object will start on the ground between the feet (with 2 dumbbells they will be outside of the feet).  You will stand with your feet about shoulder width apart with the weight in your heels.  Bend the knees and hinge at the hips.  Grab the object with straight arms.  Make sure the chest is lifted and back is flat.  Pick the weight up by thinking about driving the heels into the ground and lifting the chest.  Leave the arms long.  Squeeze the butt at the top to come to a completely standing position.  Make sure the back doesn't change position or round.

When you put the weight back down you will hinge at the hips and bend the knees with the chest still lifted.  Keep the heels down!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top.  You can do whatever you want with your feet!  Straight legs, bent knees, butterfly the feet!

If you need assistance to come all of the way up - you can use something to pull on to help you up and control you down.

If you are unable to do sit ups at this time you can sub slam balls or even eye level kb swings!