Trainer: Missy
Duration: 45-60 minutes
Class Type: partial video
Class 23 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

Bring some bells and let's move all over the map. Today's session is built on single leg work in different planes of motion with a final destination of fast-paced cardio.

Equipment Recommendations: x2 moderate weight bell, x2 optional light bells, x1 optional pull up bar, x2 heavy bells

Warm Up
45 seconds on, 15 seconds transition time x2 rounds:
1. inchworm walk outs
2. isometric lunge hold left side (right side second round)
3. push up to shoulder tap left and right
4. hollow leg raises

20 seconds on, 10 seconds rest x8 rounds:
hollow body double bell holds, light to moderate bells
*bells are held at the top of a chest press; legs can be straight or bent

x4 rounds, resting 90 seconds after each movement:
A. x6 single overhead reverse lunges left and right sides, bell on the front leg side, snatch weight bell
RPE: 7

B. x6 suitcase curtsey lunges left and right sides, double bells, heavy

C. optional chin ups (-2 reps from last rep max) + x6-8 double bell chest press (hips down)
RPE: 7

Mixed Modality Cardio
Every minute on the minute, resting in the remaining time left in the interval...

x5-7 rounds (20-28 minutes total) depending on time and fatigue:
Minute 1: x5 double cleans with 3 seconds pause in the rack position, moderate weight bells
Minute 2: x2-3 dead stop snatches left and right sides, snatch weight bell
*regression: single arm swings x6 left and right, heavy
Minute 3: x5 double push press, moderate bells
Minute 4: x30 seconds shoulder taps with 5 seconds hold at the top of each tap