Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 5 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.

Sets of timed intervals, meant for heavy weights. This class uses an every minute on the minute format to challenge you, but the EMOMs aren't long; use this opportunity to push yourself out of your comfort zone and be sure to fully rest between sets.

Equipment Recommendations:
x2 matching moderate to heavy bells
x1 heavy bell for single arm swings
optional pull up bar

Program

Warm Up:
Set a timer for 8 minutes and complete as many rounds of the following as possible, resting as needed:
x1 Turkish get up left side
x1 Turkish get up right side
x10 offset march left side
*bell is racked on the left, only right leg marches
x10 offset marches right side
*bell is racked on the right, only right leg marches

Set 1:
Every minute on the minute, starting the next interval at the top of each minute: 10 minutes...
x10 rounds:
x3 racked lunges left and right sides
x2 racked squats
x1 double clean
*heavy bells (same weight for lunges in class 1)
*rest 3 minute or until fully recovered*

Set 2:
Every 30 seconds, starting the next interval at the top of each minute: 5 minutes
Single Arm Kettlebell Swings x10 reps
*heavy bell for the rep count
*alternate sides each interval of 30 seconds (x5 rounds total left and right sides)
*rest 3 minute or until fully recovered*

Set 3:
Every minute on the minute, starting the next interval at the top of each minute: 20 minutes

x4 rounds:
Minute 1: x3-5 single arm squats left
Minute 2: x3-5 single arm squats right
Minute 3: chin up x2
*if no chin ups, single side hinged row left and right x5
Minute 4: laying press left x3-5 reps + hollow hold to 40 second mark
Minute 5: laying press right x3-5 reps + hollow hold to 40 second mark