Trainer: Missy
Duration: 45 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. Today's class should feel like an overall RPE of 7-8.

Equipment Recommendations: x1 light bell, x1 moderate bell, x1 optional ab roller, x1 optional pull up bar, x1 optional small towel

Warm Up
Every 60 seconds x1 round:
1. arm bar left side
2. arm bar right side
3. alternating skips
4. lateral toe drags left 30 seconds + right 30 seconds
5. bottoms up march left 30 seconds + right 30 seconds
6. crush grip goblet squat

20 seconds on, 10 seconds rest x4 rounds:
1. hand-to-hand swings
2. high heel toe walks, racked hold left (alternate rack each round, x2 sets left and right)

Set 1: RPE 7-8
x4 rounds, resting 90 seconds after each completed round:
a. x6 single racked squats, left side + x5 snatches immediately after with moderate snatch weight bell
b. x6 single racked squats, right side + x5 snatches immediately after with moderate snatch weight bell
c. x5 lateral lunges left and right, 90 degree goblet hold
d. x5 ab rolls from a tucked position, 10 seconds on the "in" phase
*if no ab roller: substitute with x20 out breaths hollow hold towel pulls
*optional RPE level 7 for reps eccentric chin ups, with 5 seconds or more count on the lowering phase

Set 2: RPE 7-8
x2 rounds, resting 90 seconds after each completed round:
a. x4 single arm squats+ x3 push press + x2 Viking presses with eccentric pull down after last rep, left then right side
b. x2 single arm squats + x4 push presses + x3 Viking presses with eccentric pull down after last rep, left then right side
c. x3 single arm squats + x2 push presses + x4 Viking presses with eccentric pull down after last rep, left then right side