Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 19 of 20; repeat classes 18, 19 and 20 before continuing with this program.

This session should feel like a RPE of 7 out of 10.

Equipment Recommendations:
x1 light bell, x2 medium/heavy bells

Warm Up
x1 round
60 seconds each, running clock:
1. elevated single leg hip raises (30/30)
2.1/2 kneeling windmill to elbow, right, light bell
3.1/2 kneeling windmill to elbow, left, light bell

x3 rounds
1. x10 plank on bells alternating shoulder taps, pause for 3 count each side
2. x10 hand to hand swings, medium bell-heavy bell

Set 1: RPE 7 out of 10
x4 rounds
a. x3-5 bottoms up strict press, left and right sides medium bell
b. x5 Romanian deadlifts, left and right sides, medium-heavy bell opposite stable leg
c. x10 skull crushers
d. x1 SOS Turkish Get Up, left and right sides, medium bell

Set 2: RPE 7 out of 10
x5 rounds
30 seconds on, 30 seconds rest (10 minutes):
1. double swing cleans
2. double bell swings