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

10 Alternating Lunges
10 KB/DB Swings

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

For this workout you will work for 12 min. You will do 10 alternating lunges (5 on each leg) and then 10 kb/db swings. Keep repeating that cycle back and forth until the time is up!

For the lunges you may choose to do forward or reverse stepping lunges. Make sure that you take a long enough step that your front heel stays planted when your back knee lightly touches the ground. Don't allow that front knee to cave in and keep the torso up! Drive through the front heel to stand completely. Alternate feet with each rep.

If you are unable to go all of the way down, you may shorten it a bit, but make sure to keep weight evenly distributed - and avoid completely loading the front leg/knee.

You may also sub the lunges for a step up or a single leg toe touch (like a single leg deadlift with no weight).

For the swings you will hold the weigh in both hands at the waist. Feet are shoulder width apart with the heels down, arms straight, and chest up. Reach the butt back and keep the belly tight/chest up as you pull the weight through your legs with straight arms. Stand up tall and fast. Squeeze the legs and the butt fast! Then guide the weight to eye level using the upper body.

Allow gravity to bring back down for the next rep - but remain in control with the heels down, knees out, belly tight, and chest up!


DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with shoulder height KB Swings.

JUMPING LUNGES - Use any of the modifications for Alternating Lunges or sub squat jumps.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.