12 Min EMOM
(Every Minute on the Minute for 12 Min)

2 Inchworms
8-10 KB/DB Swings

Idea weight for Men: 25-40# KB/DB

Idea weight for Women: 10-25# KB/DB

Score: Don't worry too much about it - enter the weight of your KB or DB for this one

Goal:  Complete the work in 1 min every time.

NOTES:

This workout is desinged that every minute for 12 minutes you do the same amount of work.  So for this workout you will do 2 inchworms and 8-12 KB swings every minute.

Choose the number of KB swings to allow you to finish the work in the minute with roughly 10-15 seconds rest.

For the inchworm you will place your hands on the ground in front of your feet.  Walk your hands out to the top of the push up position and perform a push up (place the knees down if needed).  Touch the chest and thighs to the ground.  Press completely to lock out.  Then walk your hands back to your feet.  Stand up.

After 2 of those

You will do 8-12 KB or Dumbbell Swings.

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!

If you finish your 2 inchworms and swings and still have time left in that minute - you get to rest until the next minute starts!

If you start out with 8 and feel like you can go up - do it!  If you start higher and need to go down - do it!