12 Min AMRAP

5 KB/DB Swing
5 KB/DB Press
5 Goblet Squats
20 Taps

Idea Weight for Men: 30-50# Single DB/KB

Idea Weight for Women: 12-25# Single DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8 Rounds +

For this workout the goal will be to do the 5-5-5 without having to put your KB or DB down.  Each round should take about 1 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 press you will hold the weight with both hands at shoulder height.  Tighten the belly and squeeze the cheeks.  Stand up tall.  Move the face out of the way and press the weight straight up over head.  Lock out with the biceps by the ears while keeping the belly tight.

For the goblet squat - hold your KB/DB at the chest.  Feet are shoulder width apart with the heels down.  Stand tall and tighten your belly.  Reach the butt back and down while driving the knees out.  Keep the chest lifted and belly tight.   Keep going down until the butt is lower than the knees.  Do not allow yourself to collapse, round your back, or plop at the bottom.  In the bottom position the heels should be down, knees out, and chest up!

To stand, lead with the chest- keeping the KB tight to the body. Stand fully for each rep.

If you are unable to get to the bottom while holding the weight in a good position (no collapsing, heels down, knees out).  Put the weight down for the squats.  If you need to shorten the depth a bit for pain or injury reasons.  That is ok - but keep working on heels down and knees out.  You may also choose to hold on to something for stability on the way down and up.