Advanced Series 3, Class 16: Mattituck
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 40m
Trainer: Missy
Duration: 45 minutes
Class Type: Full Video
Class 16 of 20; repeat classes 15, 16 and 17 before continuing with this program.
This session should feel like an overall RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, x1 yoga block or bench, x2 matching medium/heavy bells, band/towel or resistance band, optional pull up bar
Warmup:
x1 round
60 seconds each, running clock:
1. single leg deadlifts (30/30 left right), light bell
2. single leg hip raises (30/30)
3. mini cobras
4. standing windmills, right, light bell
5. standing windmills, left, light bell
x2 rounds
1. plank on bells with alternating arm lifts, 30 seconds
2. x10 hand-to-hand swings, medium bell
Set 1: RPE 7 out of 10
x3 rounds
a. x7-10 strict presses, medium bell
b. x3-5 single leg deadlifts, left and right sides, medium bell
c. maximum reps dips on a chair, subtracting -1-2 reps from last week's max
d. x5 SOS half Turkish Get Ups, left and right sides, light-medium bell
e. pull ups, subtracting -1-2 reps from last week's maximum (rest at least one minute after if doing pull ups)
*if no bar: x8-10 band/towel hollow hold pull ups
Set 2: RPE 7 out of 10
30 seconds on, 30 seconds rest x4 rounds (8 minutes):
1. alternating lateral lunges, racked double bells
2. Turkish Get Up to the half kneeling position, alternating sides each completed round (x2 reps total left and right)
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Equipment Recommendations:
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