Duration: 50 minutes
Class Type: Full Video
Class 8 of 16; repeat classes 8, 9 and 10 in order before continuing with this program.
This session should feel like a RPE of 9 out of 10.
x2 light/medium bells, x2 matching medium/heavy bells
60 seconds each, running clock:
1. crawl forwards, then backwards with opposite knee taps
2. rolling scorpion + pump stretch (30 seconds each)
3. advanced bird dog with 3-5 seconds pause in each lift
4. standing neck rotations, light bell behind back
x1 round of the below rep ladder:
1/3/5/7/9 (one bell down from snatch or snatch size bell)
single arm swings, left and right sides
*try transitioning between reps with a hand to hand swing, avoiding putting the bell down
x8 suitcase deadlifts
x8 double bell swing cleans
x5-7 double racked squats, 5 count on the "down" phase with pause at bottom
x2-3 windmills + presses, left and right sides
Every Minute on the Minute, resting in the remaining time left in the interval.
x3 rounds (12 minutes total):
Minute 1: x4-5 double racked reverse lunges, left and right sides
Minute 2: x1 Turkish get up, right
Minute 3: x8 double bell reset swings
Minute 4: x1 Turkish get up, left