Trainer: Missy
Duration: 42:42 minutes
Class Type: Full Video
Class 11 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
In a superset fashion, we bring back explosive overhead work from Class 10, this time with a single bell. If adding eccentric chin ups in Set 1, be sure to rest 1-2 minutes extra.
Overall RPE: 7-8 out of 10.
Equipment Recommendations: x1 light bell, x1 moderate bell, x1 optional ab roller, x1 optional pull up bar, x1 optional small towel
Key Movements: single racked squats, lateral lunges, ab rolls, snatches, viking presses, push presses
Trainer: Missy
Duration: 40:14 minutes
Class Type: Full Video
Class 12 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
This class block finishes with more overhead work and a slow burn set of lunges. Racked lunges should feel heavy, split snatches should fe...
Trainer: Lacee
Duration: 38:21 minutes
Class Type: Full Video
Class 13 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this p
If possible, upgrade your bell size to match RPE 9 for single leg Romanian deadlifts, hinged rows and side step two hand swings. It's leg day, wit...
Trainer: Lacee
Duration: 41:47 minute video, 20 minute self-led finisher
Class Type: Full and Partial Mix Video
Class 14 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this program.
Mixed weight bells are recommended for squat sets only; if you don't have multiple bells...
