Intermediate Series 1 (2022), Class 10: Don't Downgrade Your Dream
PROGRAM 2: Intermediate Series 1 (2022), No Shortcuts • 29m
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 10 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
For bottoms up reps, be mindful of bell size. This class should feel like an overall RPE 8out of 10.
Equipment Recommendations: x1 medium/heavy kettlebell, x1 optional light kettlebell
Warm Up
40 seconds on, 20 seconds off x1 round:
1. downward dog
2. jump squats or bodyweight squats
3. deadstop goblet cleans
4. calf raises, double racked
x1 round: 6 Point Carry, 45 seconds each movement
1. farmer's carry, left
2. racked carry, left
3. overhead carry, left
4. farmer's carry, right
5. racked carry, right
6. oerhead carry, right
Set 1: RPE 7 out of 10
x3 rounds
A. x5 single leg deadlift+hinged row+hang clean, left and right sides
B. :30 bottoms up hold march, left and right sides
Set 2: RPE 8 out of 10
Every minute on the minute x5 rounds (10 minutes), alternating sides each interval.
*rest in the remaining time left in the interval
x5-7 push presses
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