Trainer: Lacee

Be sure waiter's presses feel light to moderate, while squats and swings push you to a solid RPE 8. The final sequence is a little more conditioning than strength, with a "flow" comprised of single side swing cleans, reverse lunges and half kneeling windmills.

Overall RPE: 8 out of 10

Equipment Recommendations: x1 light, medium and heavy bell

Key Movements: 1+1/2 goblet or racked squats, two hand kettlebell swings, standing waiter's presses, 1/2 kneeling or standing windmills