Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 18 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 10, with Set 2 feeling like a very challenging RPE 9 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 x2 rounds:
1. downward dog with heel raises
2. bodyweight 1+1/2 close stance squats
3. forearm plank
4. hollow hold 20 on 20 off 20 on
5. pry squat, light bell

Set 1: RPE 8 out of 10
Every minute on the minute x3 rounds (12 minutes total):
1. bottoms up overhead hold, opposite leg held at 90 degrees, right
2. bottoms up overhead hold, opposite leg held at 90 degrees, left
3. x10 goblet cleans+goblet squats
4. x1 finger-assisted push up, left and right
*round 2: x2 reps left and right
*round 3: x3 reps left and right

Set 2: RPE 9 out of 10
x3 rounds
a. x5 double racked curtsey lunges left, then right+x7 double Viking presses
b. x5 double bell hinged rows
c. x5 straight leg lifts on bar
*if no bar, x10 leg lowers on floor