Duration: 40-50 minutes
Class Type: Partial Video
Class 20 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.
You've made it to Class 20, which means after this session, a repeat of Classes 17-20! The majority of this session focuses on singe arm swings; low rep means heavy bell, so take the intensity up by adding weight. This session is intended to feel like a 7-8 out of 10 in overall perceived effort.
Equipment Recommendations: x2 moderate weight bells, x1 heavy single arm swing weight bell
Set a timer for 6 minutes:
alternate sides Turkish Get Ups (aim for x3 per side), moderate to light bell. Move slowly; 3 seconds per position
x4 rounds total:
A. x8 staggered stance deadlift left and right sides, double bells
B. x5 double clean to push press x3-5 reps
A. Single Arm Swing Sets
x28 rounds of the below (28 minutes total)
20 seconds: x3 single arm swing left
20 seconds: x 3 single arm swings right
20 seconds: x1 chin up (optional or rest)
*heavy swings, RPE 8