Gold's Gyms of Wenatchee Valley
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TRX & Kettlebell Workout


Equipment needed

1 Kettlebell

TRX strap


Warm Up

Sumo squat hamstring stretch with overhead reach 15 reps

Take a wide squat stance, squat down, and grab your toes

Hold your toes as you raise your hips up and straighten your legs

Bring your hips back down and let go of your toes

Raise your arms up over your head as if reaching up and stand

Repeat until you have done 15 reps


10 to one drop ladder

Start with 10 reps of each exercise, then do 9, then 8, all the way down to 1.

For added difficulty try to do the whole ladder without putting the Kettlebell down.


Kettlebell 2 Hand Clean------|

Kettlebell Goblet Squat-------| 10-9-8-7-6-5-4-3-2-1

Kettlebell 2 Hand Press------|


Rest one minute


5 rounds

TRX rows - 80% (10) Kettlebell Swings - 10



by Heath Baker CPT


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