Trainer: Missy
Duration: 30 minutes
Class Type: Full Video

This session should feel like an overall RPE of 8 out of 10.

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

x2 rounds
30 seconds each, running clock:
1. pry squat hold
2. bottoms up march, right, light bell
3. bottoms up march, left, light bell

x2 rounds
1. x5 Turkish Get Ups to the half kneel position, left and right sides
2. x15-20 two hand swings

x6 rounds: RPE 8 out of 10
a. single racked squats, left and right sides
round 1: x5 reps (no rest)
round 2: x7 reps (no rest)
round 3: x9 reps (one minute rest)
round 4: x5 reps
round 5: x7 reps
round 6: x9 reps
b. x10 alternating double racked marches (x5 left and right), heavy bells
c. x7 double bell chest presses