Video 11 of 15
*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Video 13. These classes are for Weeks 7+8 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fourth session is also meant to be repeated.
Class/Session 11 should feel like an overall RPE (rate of perceived exertion) of 8, or 80% of your total overall effort. This class hits your posterior chain with high-rep lower-body focused movements (and a little bit of upper pulling). Bring double bells and be ready for a grind.
Key Movements and Equipment Recommendations:
*Turkish Get Up elbow rolls (x1 moderate weight kettlebell)
*bilateral stance Romanian deadlifts (x2 heavy kettlebells or dumbbells you can lift for at least x10 reps, optional barbell, optional wedges)
*double kettlebell hinged rows+double dead stop cleans (x2 moderate weight kettlebells)
*double racked reverse lunges (x2 moderate to heavy kettlebells you can lunge for at least x6 reps each side)