Trainer: Lacee
Duration: 40-60
Class Type: partial video
Equipment Recommendation: x2 moderate weight bells, x1 heavy bell
Warm Up
1. 20 seconds on 10 seconds off x8 rounds:
power lunges, alternating leg leg every interval
2. 20 seconds on, 10 seconds off x8 rounds:
Turkish Get Up elbow rolls, alternating sides each interval
40 seconds on, 20 seconds rest x6 rounds:
1. finger assisted push ups, right fingertips
2. single side racked lunge, right rack + left side step back
3. finger assisted push ups, left fingertips
4. single side racked lunge, left rack + right side step back
30 seconds on, 30 seconds rest x5 rounds:
1. double bell clean+squat+push press
2. goblet hold kneel to stand, alternating lead leg each rep
Trainer: Lacee
Duration: 20-30 minutes
Class Type: partial video
Equipment Recommendations: snatch weight bell, swing weight bell, x1 moderate weight bell
This session is your final test class, or "measuring stick" before moving on to Intermediate Series 4. This class can be completed once aft...
