Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 2 of 12; repeat classes 1 and 2 twice (in order) before continuing with this program.

This session should feel like an overall RPE of 7 out of 10.

Equipment Recommendations:
x1 light bell, x1 medium bell, x1 heavy bell (swing weight), x1 yoga block or step bench

Warm Up
x1 round
30 seconds each, running clock:
1. clockwise around the world shoulder dislocates (dowel, towel or long band)
2. close stance squats
3. prone straight leg Y lifts with coordinated breath (like superman with only arms)
4. hollow hold flutter kicks
5. baby Turkish get up, right side
6. baby Turkish get up, left side
7. quadruped plank hold

x4 rounds
30 seconds on, 30 seconds rest:
two hand dead stop swings

Set 1
x3 rounds, resting 1-2 minutes after each round as needed and before Set 2.
A. x5 single side swing cleans + x5 single racked squats + x5 hinged rows, right side then left side
B. x3 push ups with a 5 count down and explode up

Set 2
x3 rounds, resting 1-2 minutes after each round as needed and before Set 3.
A. x3-5 kickstand deadlifts left and right sides (heavy bell held suitcase-style opposite of front leg side)
B. x3-5 skull crushers
C. x3-5 step downs left and right sides, heel towards floor slowly (yoga block height)

Set 3
x2-3 rounds, resting 1 minute after each round as needed.
Complete all movements right side, then all left side in order (both sides equal x1 round):

x10 out breaths bottoms up hold, opposite leg held up at 90-degrees
x20 out breaths single arm plank
x3 Turkish get ups to second position with x3 presses before rolling
*second position= elbow roll to hand and straight arm