12 Min AMRAP

10 KB/DB Swings
10 Plate Hops
10 Ring, Band or Upright Rows
10 Plate Hops

Idea Weight for Men: 30-50# DB or KB

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

Score: Total completed rounds + any additional reps.

Goal: 5 Rounds +

** If you want an extra challenge go up to 20 plate hops per set.


Make sure you choose a weight and style of row that you can do sets of 5 or more each time!  Keep moving through for 12 minutes, doing as many rounds as possible.

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 dumbbell 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 plate hops you will find something (like a 10-25# plate or even a book or something like that) - you will hop onto it and off.  That is 1 rep.

If you need to step off for stability that is fine.  If you are unable to jump at this time you may do low step ups - like 10-12" would work!

For the rows you may do Ring, TRX, Banded pull downs, or upright rows with your dumbbell or kettlebell.

Make sure whatever you choose that it is challenging but allows you to do at least 5 reps at a time.

Start with completely straight arms and pull yourself (or the band) all of the way to the chest.

If doing upright rows, keep the shoulders back and down.  Pull the elbows high and outside and bring the dumbbell or KB to chest height.