Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 14 of 16; repeat classes in groups of x4 before continuing with this program.

Today's class is an all out strength grind, with squats and press variations. Stay focused and be sure to keep your weights heavy for the short rep sets ahead. We begin with a bodyweight warm up led by Lacee, followed by an interval sequence with single arm cleans. After movement demonstrations, it's time to turn of the video and go to your happy place of low squats and strong presses.

Equipment Recommendations: two moderate/heavy bells for racked squats, one bell you can press overhead x3-5 reps

Program:
60 seconds each, running clock x2 rounds:
1. heel taps
2. side bridge left and right
3. pry squat

*rest 2 minutes*

Every 30 seconds x10 rounds:
single arm clean x3 + march in place until the interval finishes; immediately move to the other side and repeat (x5 rounds total left and right sides)

*rest 3 minutes*

x4-5 rounds of the below movements, depending on fatigue. This should feel 70% of your maximum effort and take between 35-45 minutes depending on rest needed.
*weight should be heavy for the reps of squats and moderate for the reps of press

Set 1:
x3 racked squats
x5 push ups
*rest 60 seconds*

Set 2:
x5 racked squats
*rest 60 seconds
x2-3 strict press seated position left and right
*rest 30-60 seconds

Set 3:
x3-5 single racked squats left and right sides
*rest 60 seconds-2 minutes
x2-3 strict press left and right standing position