Move it and hold it!

Hey Training Room family!

We will kick the week off with a strength session.

This session will consist of a combination of full ROM and static holds.

The intervals will be 60 seconds of work with 30 seconds of rest, and we will complete 4 rounds of the following kettlebell movements.

You’ll move for 30 seconds and hold for 30 seconds within the minute….

This can be done within a small area with your bell(s)

Here’s what it will look like.

1 or 2 Kettlebell cleans 30 seconds/ racked holds 30 seconds
1 or 2 Kettlebell presses 30 seconds / overhead holds 30 seconds
1 or 2 Kettlebell squats or split squats 30 seconds / squat holds 30 seconds
1 or 2 Kettlebell rows or Pull-ups 30 seconds / hold in contracted position 30 seconds
walkouts 30 seconds / hold in the extended position 30 seconds

If you’re using one bell, complete all the movements on one side and then do your next round on the other side.

Finisher: Cardio choice 30 seconds max effort, 30 seconds easy x 5 rounds

Have a great week!