The goal today is to work through this 12 minute capped session as efficiently as you can. Find a groove and try to nail it with every round. A goal of 4+ rounds is a great aim.

Ideal weight: 15-20lbs

12-Minute AMRAP

  • 8 Offset OH press (L)

  • 15 KB/DB Swings

  • 8 Offset OH Press (R)

  • 15 KB/DB Swings

  • 16 Shoulder taps

  • 15 KB/DB Swings

Overhead Press

  • Stand tall with your ribs down and over your pelvis, weight racked up to one shoulder

  • Take a breath to start the movement

  • As you exhale, pull UP your pelvic floor - “pull together” your hip bones - press the DB to full extension 

  • Keep your arm close to your body and you bring the DB back down to the rack

Swings (KB=kettlebell DB=dumbbell, use whichever you have)

  • Start by placing feet hip-width apart with the bell roughly a foot in front of you

  • Inhale grasping weight and hike it back between your legs

  • Exhale & hip hinge to stand - using the power from your hips to drive the weight up

Shoulder Taps

  • Position yourself in your most confident plank position (i.e. elevated hands, 1 knee down, etc)

  • With your core and pelvic floor braced, breath with it as you shift your weight to 1 hand 

  • Tap your opposite shoulder with control 

Jasmine Cabrera

Health By Jasmine, Virginia