Trainer: Missy
Duration:45 minutes
Class Type: Partial Video
Class 13 of 24; repeat classes in groups of x4 before continuing with this program.

In class 13 Missy will encourage you to add some weight to your windmill, you will see what we mean when you watch the video. We will also be adding a few lunges to the top of the Turkish Get Up, so make sure to take that into consideration when picking the bell size. The repetitions will increase for some of the movements, we are getting stronger together.

Equipment Recommendatons:
Light bell, 2 matching medium-heavy bell, resistance band/pull up strap/broomstick

Program: (video led by Missy)
Warm Up: 60 seconds each, running clock x1 round:
1. hollow hold (:20 hold :20 rest :20 hold)
2. plank (:20 hold :20 rest :20 hold)
3. hollow hold pulls (:20 hold :20 rest :20 hold)
4. plank inchworms
5. curtsey lunges alternating sides
5 minutes total

Every 40 seconds work 20 seconds rest x2 rounds: 6 minutes total
1. right side 1/2 kneel windmill to hand (light bell)
2. left side 1/2 kneel windmill to hand (light bell)
3. off set OH/farmer march :30 seconds/:30 seconds each side

Complete each set x4-5 rounds before moving on to the next set. Rest 60 seconds or until fully recovered between sets.
This should feel 70% of your maximum effort and take between 35-45 minutes depending on rest needed.
*weight should be heavy for the reps of squats and moderate for the reps of press

Set 1:
x1 full TGU light weight or modification bodyweight (x1-3 lunges at top)
x1 full TGU light weight or modification bodyweight (x1-3 lunges at top)
*rest 60 seconds* repeat 4-5 rounds

Set 2:
1. x5-7 right standing strict press
2. x5-7 left standing strict press
3. x5-7 pushups
4. x5-7 right bent over row
5. x5-7 left bent over row
*rest 60 seconds* repeat 4-5 rounds