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

Today's class should feel like an overall RPE 8 out of 10.

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

Warm Up
x2 rounds
1. side plank, right, 30 seconds
2. x10 racked marches, right
3. x10 single arm swings, right
4. side plank, left, 30 seconds
5. x10 racked marches, left
6. x10 single arm swings, left

Set 1: RPE 8 out of 10
x3 rounds
*rest 3 minutes between rounds, or until full recovered
a. x3 close stance mixed weight double racked squats switch rack and repeat)
b. x3 1/2 kneeling windmill+strict press+elbow windmill (down to elbow), left and right sides
c. x10 suitcase hold alternating reverse lunges (x5 left and right total)

Set 2: RPE 8 out of 10
x3 rounds
x2 Turkish Get Ups, left
x2 Turkish Get Ups, right
x5 goblet deadlift kettlebell drags (quadruped drag through)
x3-5 single side bottoms up chest presses, left and right sides

Set 3: RPE 7 out of 10
Every minute on the minute x6 rounds (12 minutes total):

1. x15 two hand swings
2. Turkish Get Up roll to elbow, alternate sides on round, light bell, 30 seconds