Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 3 of 24; repeat classes in groups of x4 before continuing with this program.

We're back on set where half-kneeling windmills to keep the lights on in this program. Be sure to watch the video for full movement explanations as Lacee guides you through form cues that will help you feel electricity running foot to bell. You'll need a light bell for the warm up, as Lacee leads you through a series of arm bars and bodyweight drills. After we finish greasing the turbine, we'll move in to movement sets to work strength in overhead lunges, dead cleans, single side squats and laying presses.

Equipment Recommendations: one light/moderate and one moderate bell

Program:
Warm Up ( video led by Lacee)
60 seconds each movement, running clock, x1 round:
1. arm bar right
2. arm bar left
3. pry squat
4. standing halo, alternating directions each rep
5. around the clock bodyweight lunges
6. crab position shoulder reaches

40 seconds on, 20 seconds rest x2 rounds:
1. 1/2 kneeling windmill right side
2. 1/2 kneeling windmill left side
3. goblet hold reverse lunges (x1 left and right alternating)
4. full plank
5. double racked march

*rest 2-3 minutes*

Complete each movement "set" below x4-5 times before moving on to the next set. Rest 60 seconds after completing each full set, or until fully recovered.

Set 1:
x3 partial Turkish Get Up left side
x3 partial Turkish Get Up right side
*rest 60 seconds*

Set 2:
x3-5 overhead lunges left side (hold bell on left side, left leg stays forward, right leg moves)
x1 plank on bells, 30 seconds
x3-5 overhead lunges right side (hold bell on right side, right leg stays forward, left leg moves)
*rest 30-60 seconds

Set 3:
x3-5 dead clean right side
x3-5 single side squat right side rack
x3-5 dead clean left side
x3-5 single side squat left side rack
x2-3 right side floor press
x2-3 left side floor press