Trainer: Missy
Duration: 45 minutes
Class Type: Full Video
Class 16 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.

Pay attention to the grip in this session, dropping weight if needed. Overall RPE should feel like a 7/8 out of 10.

Equipment Recommendations: x1 medium/heavy kettlebell, x1 optional light kettlebell

Warm Up
45 seconds x2 rounds
1. crawl in a square
2. crab reach

x1 round: 6 Point Carry, 60 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
*rest 1-2 minutes between rounds, or until full recovered
A. Repeat x5 times: x2 single leg deadlifts+x2 hinged rows+x2 hang cleans, left and right sides
B. maximum reps bottoms up presses, left and right sides

Set 2: RPE 8 out of 10
Every minute on the minute x10 rounds (10 minutes total), resting in the remaining time left in the interval. Follow the below rep scheme, alternating arms and reps each interval.

single arm push presses

minute 1: x5 right
minute 2: x5 left
minute 3: x7 right
minute 4: x7 left
minute 5: x5 right
minute 6: x5 left
minute 7: x7 right
minute 8: x7 left
minute 9: x5 right
minute 10: x5 left