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

8 KB/DB Swings
6  Burpees

Idea weight for Men: 25-35# KB/DB

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 Rounds +

NOTES:

The way this works is you will complete 8 swings and then 6 burpees.  Keep repeating for 12 Min!

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 burpee you will place the hands on the ground.  Jump or step your feet back to the top of a push up.  Lower your chest and thighs to the ground.  Press up.  Jump or step your feet in.  Jump and clap.

You may do knee push up burpees, no push up burpees, or even elevated burpees.

Score is total number of burpees ONLY!