Class Type: Partial Video
Class 1 of 24; repeat classes 1, 2, 3 and 4 in order before continuing with this program.
Class 1 should feel like an overall 70% of your maximum total effort, with Set 2 raising the heart rate.
x1 light bell and shoe/yoga block, x2 matching medium/heavy bells that match rate of perceived effort (RPE for each set)
60 seconds each, running clock:
1. neck rotations, light bell
2. 90/90 stretch
3. pry squat
4. mini cobra
30 seconds each, running clock:
1. turkish get up, right, shoe or yoga block
2. turkish get up, left, shoe or yoga block
3. quadruped plank hold
Set 1: overall RPE 7 out of 10
x3 rounds, resting one minute between movements and 3-5 minutes between rounds and before moving on to Set 2, or until fully recovered.
A. double bell suitcase deadlift, pausing at the top of each rep 3-5 seconds, medium/heavy bells
round 1: x2 reps
round 2: x3 reps
round 3: x5 reps
B. maximum repetition push ups (record repetitions)
C. x5-8 hinged rows, medium bell
D. x1-3 hanging leg raises
*if no bar, x10 hollow leg raises
Set 2: overall RPE 8 out of 10
Every minute on the minute, resting in the remaining time left in the interval.
x10 rounds (10 minutes total), alternating sides each round:
x8 single arm swings, medium to heavy bell