Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 2 of 24; repeat classes 1, 2, 3 and 4 in order before continuing with this program.
Class 2 should feel like an overall 70% of your maximum effort, with Set 2 being the most challenging training segment. Be sure to use heavy bells that will be challenging when doing low repetition sets during Set 2.

Equipment Recommendations:
x1 light bell, x2 matching medium-heavy bells that match rate of perceived effort (RPE for each set)

Warm Up
x1 round
60 seconds each, running clock:
1. down dog, alternating heel drops
2. squat and lunge rotations
3. crab crawl, all directions

x3 rounds
30 seconds each, running clock:
1. arm bar, right side, light bell
2. arm bar, left side, light bell
3. side plank, right
4. side plank, left

Set 1: RPE 7 out of 10
x3 rounds, resting one minute between movements and 3-5 minutes after each round and before Set 2, or until fully recovered.

x5 double reset cleans, medium bells
x5 bottoms up marches, right side bell hold, left leg march
x5 double bell push presses, medium bells
x5 bottoms up march, left side bell hold, right leg march

Set 2: RPE 8 out of 10
x6 rounds, resting 3-5 minutes between rounds, or until fully recovered
A. goblet squats, heavy bell
round 1: x1 rep
round 2: x2 reps
round 3: x3 reps
B. x1 turkish get up, left and right sides, medium bell
C. single arm strict presses, left and right sides, medium bell
round 1: x1 rep
round 2: x2 reps
round 3: x3 reps
4. double bell chest presses, medium bells
round 1: x1 rep
round 2: x2 reps
round 3: x3 reps