Duration: 12-20 minutes
Class Type: partial video
The only thing you need to know to complete Class 11 is how to count to five; we have you covered on the rest! Join Lacee for rep counts of front loaded squats and halos, mixed with chin up on the 5's.
pull up bar, x2 moderate to heavy kettlebells, x1 moderate to light kettlebell
Set a timer for 5 minutes and complete the following:
x5 pry squat biceps curls
x5 front push goblet squats
x5 scapular push ups
x5 single leg raises left and right on the bar
x5 rounds total, resting 1-2 minutes between sets and as much time as needed to feel fresh between movements:
x5 heavy double racked or goblet hold squats, with a 2 second hold in the bottom position
x5 hollow hold presses left and right
x5 half kneeling halos left and right side
*right leg forward, bell spins to the right ear for 5 reps, then complete the same motion with left leg forward, bell spinning to the left ear.
Chin Up Sets:
0-1 chin ups (only the above)
2-3 chin ups:
x5 sets of x2-3 reps, resting 60 seconds-2 minutes after each set
4+ chin ups: x5 sets of x3-5 reps set, resting 60 seconds-2 minutes after each set"