Always a good idea to train static strength every once and while to change things up and work on our weak areas.
Warm up like this..
- body weight squat 10
- kettlebell swing 10
- push ups 10
- kettlebell high pull 10
- kettlebell halo 5/5
- 1 arm row 5/5
- 15 jumping jacks
Do 2 rounds of the warm up
Here is your static strength workout: 40 seconds work/20 seconds rest for 5 rounds of the following movements.
Take a minute recovery bewtween rounds.
- Pull up or row holds
- squat holds (body weight, med ball or kettlebell)
- overhead holds (kettlebells,dumbells,slosh pipe,keg etc..)
- Superman holds off the floor or bench
- Walkouts, power wheel walks,plank
Here’s a good home version