Advanced Series 2, Class 19: Let's Hike Runyon...
Advanced Series 2 (2021): Sweats and Snatches • 15m
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 19 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.
Equipment Recommendations: x1 foam roller, x2 moderate weight bells
Straight up booty. Class 19 is all about that backside; keep your bells heavy and your lunges full depth. Overall rate of perceived effort should feel like a 7-8 for all movements.
Warm Up
x2 rounds
1. animal crawl in a square, 60 seconds
2. x5 hamstring roll outs + x5 single leg roll outs left and right sides
3. x10 plank pass throughs with foam roller or light weight
4. x30 seconds single side racked hold, opposite leg elevated, left and right
x4 rounds:
A. x6 single side Romanian deadlifts left and right, double heavy bells
RPE: 7-8
B. x6 double racked curtsey lunges, left and right sides, moderate bells
C. optional chin ups (-2 reps from last rep max)+ x8 three point rows left and right sides, moderate weight
*if chin ups are not an option, only do rows
RPE: 7-8
Swing Grind
Every minute on the minute, resting in the remaining time left in the interval.
x6-7 rounds (18-21 minutes) depending on time and fatigue:
Minute 1: x3+5+3 two hand swings, heavy bell
Minute 2: x1+1+1+1+1 two hand swings, heavy bell
Minute 3: x3+3+3 two hand swings, heavy bell
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Advanced Series 2, Class 20: Buttersc...
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Duration: 45-60 minutes
Class Type: partial video
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Our class block finishes with endurance sna...
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Advanced Series 2, Class 21: Number T...
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Duration: 45-60 minutes
Class Type: partial video
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Advanced Series 2, Class 22: Middle Part
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Duration: 45-60 minutes
Class Type: partial video
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