Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 12 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.

New movement altert: the Viking Press. Be conservative with weight as you practice this new skill. Today's class should feel like an overall RPE 8 out of 10.

Equipment Recommendations: x2 medium/heavy kettlebell, x1 optional light kettlebell, optional pull up bar

Warm Up
40 seconds on, 20 seconds off x1 round:
1. suitcase deadlifts, left
2. deadstop cleans, left
3. suitcase deadlifts, right
4. deadstop cleans, right
5. reset swings
6. fist plank

Set 1: RPE 8 out of 10
Every minute on the minute x3 rounds (12 minutes total):
1. overhead hold, opposite leg held at 90 degrees, right
2. overhead hold, opposite leg held at 90 degrees, left
3. x10 goblet squats with crush curl at the bottom
4. x1-3 finger-assisted push ups, left and right

Set 2: RPE 9 out of 10
x3 rounds
*rest 2-3 minutes after each round

a. x4 double racked curtsey lunges left, then right+x5 double Viking presses
b. x5 bent over rows, right and left sides
round 2: increase reps to x6
round 3: increase reps to x7
c. x3 straight leg lifts on bar
*if no bar, x10 straight leg lowers on floor