Kettlebell Move and Hold

Hey Training Room family!

Make sure to sign up for the Paddle Relay.

Go here to do that!

Some very simple and effective strength work for Thursday!

We’ll use 20/10 intervals

We will work for 2o, and use an isometric hold for 10 seconds.

This is what it will look like:

• 20 second clean (1 or 2 kettlebells)
• 10 second rack hold (you can march if you want to make this more challenging)
• 20 second press (you can use 1 or 2 kettlebells)
• 10 seconds over head hold (optional march)
• 20 seconds goblet or split squat
• 10 second hold at 90 degrees
• 20 seconds 1 arm row
• 10 seconds hold at the top of the motion
• 20 seconds walkout or Push up plank
• 10 seconds hold the plank

Repeat the other side or if you used 2 bells, do it again!

Rest 1 minute

6 rounds

Enjoy the rest of your week!