Advanced Series 3, Class 3: Cross Country
PROGRAM 4: Advanced Series 3 (2021), Build Your Empire • 15m
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 3 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.
Class 3 should feel like 70% of your maximum effort, with Set 2 feeling light and easy.
Equipment Recommendations:
x1 light bell, chair or bench, yoga block/shoe , x2 matching medium-heavy bells that match rate of perceived effort (RPE for each set)
Warm Up
x3 rounds
30 seconds each, running clock:
1. standing halos, left and right alternating, light bell
2. elevated elbow chest opener (use chair)
3. bodyweight curtsey lunges, alternating left and right
4. single arm plank, right
5. overhead march, right, shoe or yoga block
6. single arm plank, left
7. overhead march, left, shoe or yoga block
8. full plank with foot to hand twist
Set 1: overall RPE 8 out of 10
Rest one minute between movements and 3-5 minutes between rounds and before moving on to Set 2, or until fully recovered.
x3 rounds
A. single racked squat, left, heavy bell
Round 1: x1 rep
Round 2: x2 reps
Round 3: x3 reps
B. x10 double bell suitcase marches (x5 marches left and right)
C. single racked squat, right, heavy bell
Round 1: x1 rep
Round 2: x2 reps
Round 3: x3 reps
D. optional pull ups, maximum reps (record repetitions)
Set 2: overall RPE 6 out of 10
x5 rounds
30 seconds on, 30 seconds off:
1. lateral lunges, goblet hold
2. quadruped lateral kettlebell drag
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