Twenty Ten Move and Hold Strength

Thursday’s strength focus will be single kettlebell move and hold strength.

We will perform twenty seconds of movement with a ten second hold before moving on to the next movement.

Here’s what it looks like:

20/10 x 4 on each side

• Clean (hold in the rack position) or single leg deadlift (hold in the up or down position)
• Press (hold overhead)
• Split squat (hold in the down position)
• One arm row (hold in the up position)
• Abs (hold)

Take a 30 second rest between each side.

FInisher:

20/10 x 5 rounds

• Air squat
• Jumpin jacks, Jump rope or run

Rest 1 minute

20/10 x 5

• Kettlebell high pull or swing
• Mountain climber

Have a great Thursday!