Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 13 of 24; repeat classes in groups of x4 before continuing with this program.

Let the rep ladder climb to the sky! We're back with a fresh set of classes, but the same movements over and over (because that's how we get results, remember)? Join bring some big bells and work total body in a heavy session that should feel like an overall 7-8 rate of perceived effort.

Equipment Recommendations: x2 heavy bells, x2 moderate weight bells, x1 light bell

Warm Up:
60 seconds each movement, running clock.
x2 rounds:
1. single leg deadlift, bodyweight (30 seconds each side)
2. duck walk
3. single arm plank, 20 seconds left, 20 seconds rest, 20 seconds right
4. close stance squat, bodyweight or light bell"

Set 1
x3 rounds:
*RPE 7
*rest 1 minute between sides, sets and the next movement
*rest 3-5 minutes between rounds
1. double bell farmer's hold march, heavy bells, 60 seconds, holding raised leg up for a count of 5 seconds
2. 3/5/7 reps standing strict presses left and right
3. 3/5/7 reps goblet squats, moderate to heavy bell

Set 2
x3 rounds:
*RPE 7
*rest 1 minute between sides, sets and the next movement
*rest 3-5 minutes between rounds
1. 3/5/7 reps chest press left and right sides, moderate bells
2. 3/5/7 reps rear elevated lunges left and right side, goblet hold, moderate to heavy bell
3. standing bottoms up hold left and right sides, 35-40 seconds, light bell