Trainer: Missy
Duration: 60-70 minutes
Class Type: Partial Video
Class 15 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.

Mix it up, keep it fresh. Today's session keeps you moving in the frontal plane (lateral movement) with unilateral lower and upper body movements. Don't underestimate how much each set requires core engagement and strength; pay attention to posture, core and breathing for strong work start to finish. Class 15 should feel like an overall rate of perceived effort of 7.

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

Warm Up
20 seconds on, 10 seconds off x 8 rounds:
hollow body hold, straight legs or bent knees

Rest 1 minute

20 seconds on, 10 seconds off x 8 rounds:
isometric lunge hold, alternating sides each interval

Rest 1 minute

20 seconds on, 10 seconds off x8 rounds:
single arm swings, alternating sides each interval, moderate bell
RPE 6-7

x4 rounds:
A. x6 single racked lateral lunges left and right sides, bell racked on moving (working) leg side, moderate weight
RPE: 7

B. x6 suitcase curtsey lunges left and right sides, bell held on non-moving leg side (working side) with 3 seconds hold at the bottom position, heavy weight

C. optional chin ups (-2 reps from last rep max) + x6 three point rows left and right sides with 3 seconds hold after the pull, moderate weight
*if chin ups are not an option, only do rows
RPE: 7

Mixed Modality Grind:
Every minute on the minute, resting in the remaining time left in the interval.
x6-7 rounds (24-28 minutes) depending on time and fatigue:
Minute 1: x3-5 suitcase single leg Romanian deadlifts left + x3-5 push ups
Minute 2: x3-5 suitcase single leg Romanian deadlifts right + x3-5 push ups
Minute 3: x3-5 clean to push presses left side
Minute 4: x3-5 clean to push presses right side