trainer: Lacee
duration: 36 minutes
class 16 of 20
program focus: HIIT (high-intensity interval training)

Join Lacee for high intensity interval sets of 30+20+10 seconds blending kettlebell ballistic and bodyweight movements. This is an intermediate/advanced level class and intended to push you to maximum effort (RPE 9) before full recovery breaks.

key movements:
*hand-to-hand kettlebell swings (x1 moderate weight kettlebell)
*kettlebell goblet cleans (x1 moderate kettlebells)
*high knees
*kettlebell dead stop cleans (x1 moderate kettlebell)
*single arm kettlebell swings (x1 moderate kettlebell you can swing for at least x10 reps)
*kettlebell snatches (x1 moderate kettlebell you can snatch for at least x10 reps)