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

Equipment Recommendations: x1 moderate weight kettlebell, x1 heavy bell, optional pull up bar

A swing grind is coming, but don't let that scare you. Class 3 continues ladder rep sets and long-form ballistic interval sets to work the posterior chain, core and cardio endurance.

Warm Up
x1 round:
x1 arm bar left and right sides, 60 seconds each
x1 skater hold left and right sides, 60 seconds
x1 Turkish Get Up to the top position, followed by 30 seconds overhead march left
x10 alternating kettlebell halos
x1 optional bar hang up to 40 seconds

x2 rounds:
3/2/1 reset swings
x2 10 out breath single arm planks left and right sides after each ladder of reset swings

Complete Set 1 fully, followed by Set 2.

Set 1
x4 rounds:
A. x1 Turkish Get Up left side with x3 overhead reverse lunges (go back down)
x1 Turkish Get Up right side with x3 overhead reverse lunges (go back down)
B. optional chin ups (-2 rep max count from Class 1)

Set 2
x4 rounds:
A. x6 single leg Romanian deadlifts left and right sides
*bell is opposite of the front (working) leg
*RPE 7
B. x2/4/6 single side hinged row to dead clean ladder
*row for the ladder reps on one side, completing one dead stop clean after each set of rows
*can use the same bell, or one heavier/lighter for the rows vs. cleans

Swing Grind...
Every 30 seconds x40 rounds (20 minutes):
x5 swings
RPE: 8