Advanced Series 3, Class 17: The Hamptons
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 30m
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 17 of 20; repeat classes 15, 16 and 17 before continuing with this program.
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
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Class 18 of 20; repeat classes 18, 19 and 20 before continuing with this program.This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells, optional pull up barWarm ...
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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 bellsWarm Up
x1 round
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Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 20 of 20; repeat classes 18, 19 and 20 before finishing this program.This session should feel like an overall RPE of 8 out of 10.
Equipment Recommendations: x1 light bell, x1 medium bell, x1 heavy bell
Warm Up
x1 round 60 se...
