Trainer: Lacee
Duration: 45-60 minutes, depending on rest breaks
Class Type: Partial Video
Class 3 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

Heavy front squats, chin ups and curtsey lunges; SOS Turkish get ups to start, preferably while listening to ABBA on the playlist.

Equipment Recommendations: x2 moderate to heavy bells, x1 moderate to light bell, optional squat wedge, optional pull up bar and moderate weight band,

Program:
Warm Up
Set a timer for 10 minutes and completed as many rounds of the following as possible, resting as needed:

x1 SOS Turkish get up left side
x1 SOS Turkish get up right side
x5 advanced inchworms
x5 single arm reset kettlebell swings left and right sides
*all weighted movements should feel moderate

x4-5 rounds of each set before moving on to the next set. Rest 3-5 minutes between sets.

Set 1
1. 3/5/7 double racked squats
*with or without squat blocks
*rest 30-45 seconds between rep sets as needed

2. chin ups x2-3
*no bar? x10-12 banded lat pull downs
*regression: x8-10 3-point rows left and right sides, heavy bell
*rest 90 seconds after

Set 2
1. Curtsey Lunge x6-8 left and right sides
*double bells suitcase style, same weight as racked squats if possible
*regression: goblet hold at the chest

2. half kneeling strict press isometric hold left and right sides x5
*bell is racked on the opposite side of the front leg
*back knee hovers one inch from the ground

Set 3
kettlebell snatch
1LR/3LR/5LR
*rest 30 seconds after each ladder, extend to 60 seconds if needed