Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 12 of 20; repeat classes 12, 13 and 14 before continuing with this program.

This session should feel like an overall RPE of 9 out of 10; the most challenging in this block of three classes.

Equipment Recommendations:
x2 matching light/medium bells, x2 matching medium-heavy bells, optional pull up bar

Warm Up:
x2 rounds
20 seconds each, running clock:
1. plank
2. hollow hold
3. forearm plank
4. hollow hold

x2 rounds
1. Turkish Get Up, right, light/medium bell
2. Turkish Get Up, left, light/medium bell
3. x5 double bell reset cleans, light/medium bells

Set 1: RPE 9 out of 10
x6 rounds
A. double bell reverse lunges, racked medium/heavy bells
round 1: x4 reps left and right sides
round 2: x6 reps left and right sides
round 3: x8 reps left and right sides, resting at least one minute before rows
round 4: x4 reps left and right sides
round 5: x6 reps left and right sides
round 6: x8 reps left and right sides, resting at least one minute before rows

B. x5 renegade rows, medium bell, left and right sides

C. x10 hollow rocks
*optional hanging leg raises (bent or straight) or toes to bar x1-3 reps

Set 2: RPE 9 out of 10
x6 rounds
*base weight selection on press weight
round 1: x1 double swing clean + x1 double racked squat + x1 double strict press+ x5 anti-shrug pull ups
round 2: x2 reps of all, x5 anti-shrug pull ups
round 3: x3 reps of all, x5 anti-shrug pull ups
round 4: x1 rep of all, x5 anti-shrug pull ups
round 5: x2 reps of all, x5 anti-shrug pull ups
round 6: x3 reps of all, x5 anti-shrug pull ups