12 MIN AMRAP
10 Alternating Reverse Lunges
10 American KB Swings
10 Alternating Reverse Lunges
10 Over Head Press
Score: As Many Rounds and Reps as Possible in 12 Minutes.
The lunges should be unweighted and alternating. This means you end up doing 5 per leg per set. These should be reverse stepping. Make sure you take a long enough step each time that the front heel stays down, with your knee out, when your back knee lightly touches (or comes close). Keep your chest up and drive through your heel to stand completely between reps.
Sub: If unable to lunge you could swap for step ups.
Holding the KB in both hands, hinged forward at the hips and lift the bell as you would in the Russian swing, following the bell. but the swing finishes above your head. Return and repeat in a fluid swing.
Sub: Russian KB Swings.
Over Head Press, single bell, 5 each side. Doubles or a BB. Start strict and move through push press and onto jerk as required.
ENJOY!
Clare 8 rounds 16kg swings 10kg press
Rob 7 rounds, 8th got to first press. 20kg swings, 32kg barbell press.
7 rounds plus 10 swings
6 + 5 swings bb 22.5kg
8 rounds