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Work & Hold Strength

Kettlebell or Bodyweight Options for everyone on Wednesday!

Here’s what it looks like:

20 seconds work /10 seconds hold x 4 Rounds

  • Clean or superman / rack or hold 
  • press or push-up / overhead hold or plank 
  • split squat / hold 
  • row / hold 
  • walkout / hold 
  • Repeat other side!

Finisher 20 seconds work /10 sec easy jumping jacks or run in place x 2 rounds

  • Swings, broad jump
  • sq thrusts, knee tucks 
  • air or drop squats 
  • mt. climbers or crawl 
  • Run in place or JR

TR at HOME Workout Option & VIDEO:

Kettlebell or Bodyweight Strength

Sets of 10 Reps

25 minutes Strength Workout

  • 10 swings or Supermans
  • 5/5 floor press or 10 push-ups
  • 5/5 cleans, or 5/5 single leg deadlifts, or 10 marching hip bridges
  • 5/5 overhead press, or down dog press
  • 5/5 split squat or 10 goblet squats /
  • 5/5 KB rows, 10 ring rows, or 5 pull-ups /
  • 5/5 push-up plank, 5 walkouts, or 30sec plank:

Finisher:

Pick Any Cardio!
30easy / 20moderate /10sprint x6rds

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