Trainer: Missy
Duration: 50 minutes
Class Type: Full Video
Class 17 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell x2 matching medium/heavy bells
Warm Up
Every 30 seconds x2 rounds:
1. downdog
2. crab crawl
3. 1/2 kneeling halo
4. hollow hold
Set 1: RPE 9
x5 rounds
x10 goblet deadlifts
x10 goblet cleans
x10 goblet marches (x5 left and right sides) with 5 seconds pause each leg
x2 continuous Turkish Get Ups with foot on wall, right and left sides, medium bell
x7-10 goblet squats, 5 count on the ""down"" phase with pause at bottom
x5-7 double bell standing strict presses
Set 2: RPE 9
x5 rounds
Follow the changing rep order below:
single side swing + clean + single side push press (swing + re-clean before each push press)
x3 reps, right side
x5 reps, left side
x7 reps, right side
x3 reps, left side
x5 reps, right side
x7 reps, left side
Trainer: Missy
Duration:40 minutes
Class Type: Full Video
Class 18 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, yoga block
Warm Up
Every 30 sec...
Trainer: Missy
Duration:40 minutes
Class Type: Full Video
Class 19 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.
This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, yoga block
Warm Up
Every 30 sec...
