Advanced Series 2, Class 5: Cinco De Mayo
Advanced Series 2 (2021): Sweats and Snatches • 8m 33s
Trainer: Missy
Duration: 50 minutes
Class Type: Partial Video
Class 5 of 24; repeat classes 5,6,7 and 8 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
Warm Up
x2 rounds
x5 hip bridges with 5 seconds hold at the top
x5 dead bug with 5 seconds hold in the out position
x10 hamstring roll outs with foam roller or socks/sliders and a slippery floor
x5 standing windmills left and right sides
*light weight
x6 rounds:
RPE: 7 out of 10
*rest 60-90 seconds between movements as needed
A. subtract 2-3 reps from maximum reps chin ups
x5+5+5 kettlebell swings
*sub for chin ups: x6-8 hinged rows left and right
RPE: 7
B. bilateral stance Romanian deadlift single bell
x8-10 reps
*RPE 7-8
Every 30 seconds x40 rounds( 20 minutes):
x5 single arm swings, alternating sides
*RPE: 7-8
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Class 6 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.Equipment Recommendations: x1 snatch weight bell or one bell size above, x1 light bell, optional pull up bar and medium band, x1 swing weight bell
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Warm Up
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Duration: 50 minutes
Class Type: Partial Video
Class 8 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.Equipment Recommendations:
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x2 rounds
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