Trainer: Lacee
Duration: 40-45 minutes
Class Type: Partial Video
Class 22 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

Strawberry, chocolate, vanilla: three sets (or flavors make) make a well rounded sundae, banana split squats included. Class 22 is a strength session that should feel like a 7 out of 10, with a cherry on top for good measure.

Equipment Recommendations: x1 light bell, x2 moderate weight bells, x1 swing weight bell, optional pull up bar

Warm Up
x2 rounds:
x5 advanced inchworm
x10 total scorpion touches
x5 scapular push ups on knees
x10 alternating cossack squats
x3/2/1 reps reset kettlebell swings
(do three, reset, do 2, reset...)

Set 1
x3 "press in every position" Turkish Get Ups left and right sides
*light to moderate bell

Set 2
x4 total rounds, resting up to 60 seconds between movements and up to 5 minute before beginning Set 3.
A: x6-8 double racked split squats, with front foot elevated 2-3 inches
*rate of perceived effort (RPE) 7-8
*moderate weight bells
B: x2-5 bottoms up presses left and right
*light to moderate bell
*rate of perceived effort (RPE) 7

Set 3
x5 total rounds, resting 2-3 minutes between rounds as needed:
Round 1:
x10 kettlebell swings
*moderate to heavy bell
*RPE 7-8
x1-3 chin ups OR x6-8 single side hinged row left and right sides
*moderate weight bell
x8 kettlebell swings
*repeat pull movement you chose above
x6 kettlebell swings
*repeat pull movement you chose above
Round 2:
swings stay the same, pull movement change to x6-8 push ups
Round 3:
swings stay the same, repeat pull movements from Round 1
Round 4:
swings stay the same, repeat push ups from Round 2
Round 5:
swings stay the same; complete x5 goblet squats with swing weight bell after each rep set of swings