Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  

#HoldFastFriday Workout 2/20/15

Valentines Day may be past us, but we still think it is important to remind yourself that you need to stay fit and healthy for those closest to you, not just for yourself. Dedicate today's efforts to your parents, spouse, friends and children.  Hold Fast!

Metabolic Conditioning:

Alternating Kettlebell / Dumbbell One Arm Snatches and Burpees (Note: If you don't know how to complete a snatch, hammer curl-squat-overhead press is a good substitute.)

Repetitions:  20-20-10-10 

Complete one set of snatches followed by a set of burpees. Complete that circuit until you have worked through all four sets. 

Recommended Weight: 75lb / 55lbs / 35lbs 

Core Work: Plank until you have accumulated 5 mins of total time.

Rest as needed.

What you know does not matter; what you do matters. - Mark Twight.