Trainer: Lacee
Duration: 20 minutes
Class Type: Full Video

Warm up, then gear up for 10 uninterrupted minutes, just you and your bell. This sequence is considered advanced because it just doesn't stop. Become one with your bell and don't drop it like it's hot.

Equipment Recommendations: x1 snatch test weight kettlebell

45 seconds on, 15 seconds transition x1 round:
1: arm bar, left
2: arm bar, right
3: beast to bear + wrist roll outs (30 seconds each)
4: seated alternating halos
5: Turkish Get Up, left
6: Turkish Get Up, right
7: around the body passes, left
8: around the body passes, right

***rest 2 minutes***

Every 30 seconds x1 round (10 minutes):
1: racked hold, left
2: hand to hand swings
3: racked hold, right
4: hand to hand swings
5: push press, left
6: single arm swings, left
7: push press, right
8: single arm swings, right
9: x2 strict press + single racked squats, left
10: hand to hand swings
11: x2 strict press + single racked squats, right
12: hand to hand swings
13: racked reverse lunges, left
14: single arm swings, left
15: racked reverse lunges, right
16: single arm swings, right
17: racked hold left, right leg 90 degrees
18: racked hold right, left leg 90 degrees
19: snatches, left
20: snatches, right