Duration: 60-70 minutes depending on rest breaks
Class Type: Partial Video
Class 13 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.
Class 13 brings back everyone's love to hate: the reverse lunge EMOM. This shouldn't be feeling easier, but more mentally comfortable! Be sure to challenge yourself in today session, as rate of perceived effort should be in the 80-90% of your max range. Class 13 will be one of your most challenging sets this week.
x2 heavy bells for racked lunges and single arm swings, x1 moderate weight bell for snatch practice, optional pull up bar
x5 rotational lunges left and right sides
x5 scapular push ups
x5 seated halos left and right alternating sides
x10 hand to hand swings
10/9/8/7/6/5/4/3/2/1 reps x1 round descending ladder:
Complete single arm swings left and right, followed by x5 push ups OR x5 push ups + x1-2 chin ups. Rest as needed to recover, up to 60 seconds between sets of the ladder.
Every Minute on the Minute, 10:00 minutes:
x5 double racked reverse lunges left and right
*heavy bells, rate of perceived effort 8-9 out of 10
*rest 3-5 minutes until fully recovered before moving on to Set 3
Every 60 seconds x3-4 rounds depending on time and fatigue:
Minute 1: x8 snatches left and right sides
Minute 2: x7 snatches left and right sides
Minute 3: x6 snatches left and right sides
*rate of perceived effort 7-8 out of 10