Trainer: Lacee
Duration: 20 minutes
Class Type: Full Video

This session blends explosive movements for a high-heart rate burst of cardio. We start with single arm swings and racked holds to challenge breathing and core strength, then finish with interval training to break a sweat. This class should feel like a 7-8 rate of perceived effort.

Equipment Recommendations: x1 medium kettlebell you're able to hold in a rack position for at least 15 seconds

Every 15 seconds x5 rounds (5 minutes):
*regression: rest vs. racked hold
1. single arm swings left
2. single side racked march left
3. single arm swings right
4. single side racked march right

***rest 2 minutes***

30 seconds on, 30 seconds rest x4 rounds:
1. explosive deadlift
2. figure 8
3. beast plank taps