Wednesday’s session will be kettlebell strength/endurance using our 15/15 progressive interval protocol.

Warm up with a two round kettlebell warm up.

Perform the following movements 15 seconds work/15 seconds rest for 10 rounds (60 sets)

This will take 30 minutes.

Find your pace for each movement and try to stick with it through out all 10 sets.

Do not go to muscle failure.

Here are the movements…

  • Push ups (any kind)
  • Ring row or pull ups
  • Walkouts, power wheel roll outs or swing set knees to chest
  • Kettlebell snatch or swing (R)
  • Kettlebell snatch or swing (L)
  • Jump rope or Jumping jacks

Enjoy your day!

Here’s a swing new technique video for you watch…