Kettlebell or Bodyweight Strength

Friday’s workout is a Training Room Classic:

Intervals will be 20 work/ 10 hold 

You will have the option to use kettlebells, dumbells, bands and/or bodyweight… 

Let’s have some fun with this one!

20/10 KB or BW x 4 Rounds:

• Clean or superman / rack or hold /
• press or push-up / oh hold or plank /
• split sq / hold /
• row / hold /
• walkout / Hold :
• Repeat other side 

Finisher 20 Work /10 (easy JJ’s or Run in place)- 2rds:

• Swings, broad jump
• Squat thrusts, knee tucks 
• Air or drop squats 
• Mt. climbers or crawl 
• Run in place or JR

Home Workout Option:

30 Second Continuous Intervals = 5 Minute Sets!

OPTION #1 (weighted):

• Cleans or single leg deadlift L/R
• Press L/R
• split squat L/R
• 1 arm row
• Ab Choice x 2

OPTION #2 (Bodyweight):

• Single leg static hip bridge L/R
• 1 arm push-up L/R
•  Split squat L/R
• 1arm ring row L/R
• Ab Choice x 2

OPTION #3 (Kettlebell Sport):

• Round 1 – complete Option #1
• Round 2 – 30 on / 30 off x 5 Long Cycle
• Round 3 – 5 minutes Long Cycle
• Round 4 – Active Recovery
• Round – 5 minutes Long Cycle

Finisher for Options 1&2:

5 min AMRAP (as many rounds as possible):

• 5 burpees,
• 10 swings or broad jump,
• 15 mt. Climbers,
• 20 swings or squats,
• 25 JJs or 50 JR:

Here’s the link for Friday’s Workout: