This exact workout was posted on 01/26/2018!  Check your score so you can see how far you've come!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Mountain Climbers
20 Squats
10 KB/DB Swings

Idea weight for Men: 30#
Idea weight for Women: 20#

Score is total number of rounds plus any additional reps.For the Mountain Climbers every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.

NOTES:

One way you can scale this movement down a bit is not to RUN with it.  Instead you will hold a plank - bring one knee up, then put the foot back down.  Then bring the other knee up.  See video for what this looks like.

Big focus on the mountain climbers is to keep the belly tight and not let the butt come up super high!

For the air squats - you will have the feet shoulder width apart.  Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up.  Get the butt below the knees at the bottom and stand all of the way up  at the top of each rep.

If you are new to this movement it is a good idea to give yourself a target to reach your butt to each time.  Do not PLOP onto the object - just touch it to make sure you are going down far enough.  You can use a stack of plates, a low chair, or a med ball.  Make sure you set a distance (even if it's higher than parallel) that feels good to you and allows you to keep your heels down and your chest up!

For the KB/DB swings: keep the heels down, bend the knees slightly, arms are just ropes.  Allow the chest to hinge forward and then stand fast and hard to create momentum on the bell!  Goal is to finish with the KB all of the way overhead.

Simple SHIFT Warm Up

3 Rounds

20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

** Make sure to check out the video demo of this warm up on Members Only!