Trainer: Lacee
Duration: 50 minutes
Class Type: partial video
Class 17 of 24; repeat classes in groups of x4 before continuing with this program.

Class 17 is all about reps and total body training. Take full rest breaks and work on perfect technique as you continue training squats, cleans, horizontal pulls and overhead presses.

Equipment Recommendations: x2 light/moderate weight bells and x1 heavy bell for goblet squats

Program:
Warm Up
60 seconds each, running clock x1 round:
1. forearm plank+hip raises, 30 seconds each
2. single leg hip raise right side/single arm plank right side, 30 seconds each
3. single leg hip raise left side/single arm plank left side, 30 seconds each
4. bodyweight single leg deadlift, left side
5. bodyweight single leg deadlift, right side

40 seconds on, 20 seconds off x2 rounds:
1. positional press Turkish get up on way up only (normal down phase) right side
2. positional press Turkish get up on way up only (normal down phase) left side
3. farmer's march left side hold 30 seconds + right side hold 30 seconds

x4-5 rounds of the below sets, depending on fatigue. This should feel 70% of your maximum effort and take between 35-45 minutes depending on rest needed. Complete rounds of Set 1 fully before moving on to Set 2.

Set 1:
x1 Turkish get up left and right sides, light to moderate bell
x5-7 goblet squats with 3 second hold in the bottom position
x5-7 strict press right side
x5-7 strict press left side
*rest 60 seconds between reps and rounds as needed

Set 2:
1. x6-10 double dead cleans
2. x5-7 double racked squats
3. x3-5 double bell bent over rows
*rest 60 seconds between reps and rounds as needed