Duration: 60 minutes
Class Type: Partial Video
Welcome to the last week of the program! Class 21 will feel similar to class 17 but there is more repetitions of the movements. The strength is notable by now! This is a strength so reminder to take breaks as needed.
Equipment Recommendations: Light and medium bell and two matching bells for set 2.
Program: (Video led by Missy)
Running clock change movements every :30 seconds x3 rounds
:30 seconds arm bar right side
:30 seconds arm bar left side
:30 1/2 kneel windmill right side
:30 1/2 kneel windmill left side
:30 drag and rock bell
Program: x4 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.
x1 RIGHT full TGU medium weight
x7-9 right side rack squats pause 3 count at the bottom
x7-9 right strict press
REPEAT ON THE LEFT SIDE
Right and Left is one round
*rest 3-5 minutes* repeat 4 rounds
1. x8-10 double dead clean
2. x10 total goblet curtsey lunges
3. x5-7 double bell bent over row
*rest 3-5 minutes* repeat 4-5 rounds