Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video

Class 4 should feel like 70% of your maximum effort, with Set 2 being the most challenging training segment.

Equipment Recommendations:
x1 light bell, x2 matching medium-heavy bells that match rate of perceived effort (RPE for each set), chair/bench, yoga block or book for split squats

Warm Up
x1 round
60 seconds each, running clock:
1. advanced inchworms
2. bodyweight single leg deadlift, right
3. bodyweight single leg deadlift, left

x3 rounds
30 seconds each, running clock:
1. isometric lunge hold, right
2. single side swing clean, right, light bell
3. isometric lunge hold, left
4. single side swing clean, left, light bell

Set 1: overall RPE 7 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
x3-5 elevated plank rows left and right, medium bell
x3 rear elevated split squats, goblet hold, medium-heavy bell (RPE 8 out of 10)
maximum reps dips on chair or bench (record repetitions)
x3 standing windmills, left and right sides, medium-heavy bell

Set 2: overall RPE 8 out of 10
Every 30 seconds x20 rounds (10 minutes total): double bell reset swings

Interval 1: x1 rep
Interval 2: x2 reps
Interval 3: x3 reps

Interval 4: x1 rep
Interval 5: x2 reps
Interval 6: x3 reps

Interval 7: x1 rep
Interval 8: x2 reps
Interval 9: x3 reps

Interval 10: x1 rep
Interval 11: x2 reps
Interval 12: x3 reps

Interval 13: x1 rep
Interval 14: x2 reps
Interval 15: x3 reps

Interval 16: x1 rep
Interval 17: x2 reps
Interval 18: x3 reps

Interval 19: x1 rep
Interval 20: x2 reps