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

Get STRONG with us: