Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 1 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

Equipment Recommendations: x1 medium band, x2 heavy kettlebells (swings and deadlifts), x1 moderate bell, x1 foam roller, optional pull up bar

Welcome to the Bells Up Advanced Program, Series 2! Be sure to watch the Series 2 intro video for a look at what's ahead for the next 12 weeks. In your first class of Series 2, we focus on heavy double bell deadlifts, add some chin ups if you're game and start the ballistics party with single arm swings.

Warm Up
x2 rounds
x5 single leg hip bridges left and right sides
x5 dead bug single side left and right
x10 hamstring roll outs with foam roller or socks/sliders and a slippery floor
x5 half kneeling windmills left and right sides
*light weight or bodyweight

x6 rounds:
RPE: 7 out of 10
*rest 60-90 seconds between movements as needed

1. MAX chin up set, then -2 reps from max for consecutive rounds (if your number is 0 after subtracting -2 reps, do banded rows)
*if no chin ups in your practice, x8 1/2 kneeling elevated banded rows left and right sides
2. x10 kettlebell swings
3. x8-10 hollow body presses

Every Minute on the Minute, resting in the remaining time left in the interval...
x20 minutes (10 rounds total)

Odd Minute Rounds:
x5 double bell conventional deadlifts
RPE: 8
*if mixed weight, switch grip each round

Even Minute Rounds:
x3-5 single arm swings left and right sides
RPE: 8