Duration: 50 minutes
Class Type: Full Video
Class 4 of 12; repeat Classes 3 and 4 in order twice before continuing with this program.
This session should feel like a RPE of 7 out of 10.
x2 medium bells, x1 heavy bell (swing weight)
30 seconds each, running clock:
1. kickstand good mornings left
2. kickstand good mornings right
3. half kneeling windmills left
4. half kneeling windmills right
5. seated alternating halos
20 seconds on, 10 seconds rest x6 rounds:
two hand swings
x6 rounds, resting 30 seconds-1 minute between rounds as needed:
x3 double swing cleans + x3 double racked squats + x3 double hinged rows
x4 rounds, resting 1-2 minutes after each round:
A. x5 kickstand deadlifts left and right sides (heavy bell held suitcase-style opposite of front leg side)
B. x5 skull crushers, legs held at tabletop
C. x5 push ups
x3 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 single racked hold marches (opposite leg marches only)
x20 out breaths single arm forearm planks
x3 Turkish get ups to half kneel with x3 presses in the half kneeling position