Duration: 45 minutes
Class Type: Partial Video
Class 4 of 24; repeat classes in groups of x4 before continuing with this program.
Thrust, thrust, thrust and do it again... The first week of Series 2 finishes with a second EMOM strength session, focusing on powerful hip thrust patterns. Lacee leads you through a bodyweight warm up that will leave your abs wondering if the session is over, followed by a 36-minute every minute on the minute interval set with kettlebell swings, cleans and rows.
Equipment Recommendations: two moderate weight bells and one swing or goblet clean weight bell that challenges you
Warm Up (video led by Lacee):
60 seconds each, running clock x2 rounds:
1. x8-10 slow leg lowers
2. forward+backwards crawl with shoulder tap (second round, sideways crawl left to right with shoulder tap)
3. single leg hip bridges, 30 seconds right and left
4. baby Turkish Get Up
Every minute on the minute intervals, switching movements at the top of each minute. Adjust reps and weight as needed to finish each interval with 20-30 seconds to rest before the next minute begins.
Minute 1: x6-8 goblet clean+lunge right side+lunge left side (each movement is one rep)
Minute 2: full plank with feet on a wall
Minute 3: x6-8 gorilla rows, right side (hands on two bells)
Minute 4: x6-8 gorilla rows, left side (hands on two bells)
Minute 5: x8-10 jump squats
Minute 6: x8-10 kettlebell swings