Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 1 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.

Welcome to the first class in Advanced Series 4 (2021)! This cycle is all about heavy lifts mixed with power. New skills and more practice owning solid technique. Today's class should feel like an overall RPE (rate of perceived effort) of 7-8.

Equipment Recommendations: x1 medium/heavy kettlebell, x1 optional light kettlebell, optional pull up bar

Warm Up
Every minute on the minute x1 round:
1. arm bar, left
2. arm bar, right
3. activated straight leg raise left
4. activated straight leg raise right
5. single leg deadlifts left with light bell opposite front leg, non-working leg never touching the floor + left leg pogo hops last 15 seconds
6. single leg deadlifts right with light bell opposite front leg, non-working leg never touching the floor + right leg pogo hops last 15 seconds

Every minute on the minute x3 rounds:
1. x10 two hand swings
2. x10 side step two hand swings left
3. x10 side step two hand swings right

Set 1: RPE 8
x3 rounds, resting up to 60 seconds after each deadlift set as needed:
a. x5 single leg Romanian deadlifts, holding extended position 5 seconds left side, followed immediately by x10 single arm swings after 5th rep, left
b. x5 single leg Romanian deadlifts, holding extended position 5 seconds right side, followed immediately by x10 single arm swings after 5th rep, right
c. x10 crush grip rows or towel hinged rows
*optional pull ups, subtracting -3 reps from current maximum

Set 2: RPE 8
x3 rounds:
a. x5 half kneeling halo to chops left and right
b. x10 kneeling triceps extensions
c. x3 offset push ups, left hand on overturned kettlebell, followed by right