Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 9 of 24; repeat classes in groups of x4 before continuing with this program.

Equipment Recommendations: x1 light and x1 moderate weight kettlebell

Program:
Warm Up: 60 seconds each movement, running clock
x1 round:
1. arm bar right
2. arm bar left
3. duck walk
4. alternating kneeling halo
5. lateral lunges
6. anti-shrug, holding a KB behind you with both hands

40 seconds on, 20 seconds off x2 rounds:
1. right side 1/2 kneeling windmill
2. left side 1/2 kneeling windmill
3. goblet squats
4. full plank feet into the wall
5. offset racked march
*opposite side round 2

x4-5 rounds of the below movements, depending on fatigue. This should feel 70% of your maximum effort and take between 35-45 minutes depending on rest needed.

Set 1:
x1 full Turkish Get Up light weight or modification to bodyweight left side
x1 full Turkish Get Up light weight or modification bodyweight right side
*rest 60 seconds as needed after each set, or continue without rest

Set 2:
x5-7 overhead reverse lunge, left and right sides (opposite leg of bell side goes back like in Turkish Get Up)
x1 45 second farmer's carry left and right sides
*rest 30-60 seconds*

Set 3:
x3-5 single arm swings right side
x3-5 single arm cleans right side
x3-5 single side squats right side
x3-5 single arm swings left side
x3-5 single arm cleans left side
x3-5 single side squats left side
*rest 60 seconds*