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

Rep ladders lead to great places: today's session focuses on hinging, overhead and posterior chain strength. This session should feel like 70% of maximum effort, so choose your weights based on a moderate double bell set for higher rep count rounds.

Equipment Recommendations: x2 moderate weight bells, x1 light to moderate bell for bottoms up work

Warm Up
40 seconds on, 20 seconds off x2 rounds:
1. active bar hang
*no bar: hollow hold 15 seconds on/10 off /15 on
2. hip bridge left side
*switch sides second round
3. overhead carry left side
*switch sides second round
4. reset kettlebell swings

x4-5 rounds of each set:
Every "3/5/7" designated a rep ladder; one set of the ladder is equal to one round of that movement

Set 1
1. 3/5/7
double kettlebell deadlift
*heavy
*can rest 30-60 seconds between reps if needed

2. Turkish Get Up bottoms up left and right
*light to moderate bell
*regular rack moderate Turkish Get Up if bottoms up is not achievable

Set 2
1. 3/5/7
double kettlebell swings
*can rest 30 seconds between reps if needed
*can sub for two-hand kettlebell swings if needed (regular swings, but make them heavy)

2. 3/5/7
three point row left and right sides
*heavy
*can rest 30 seconds between reps if needed

Set 3
Kettlebell Snatch
3/5/7 left and right sides
*rest 90 seconds-2 minutes after each ladder
*moderate weight