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 seconds x2 rounds:
1. crab to quadruped transitions
2. goblet squats

Every 45 seconds x2 rounds:
1. double cleans
2. double swings

Set 1: RPE 7
x4 rounds
x10 skull crushers
x10 kickstand deadlifts left and right sides, bell held opposite of front leg side
x10 yoga block step downs left and right sides

Set 2: RPE 7
x6 rounds

a. 20 seconds bottoms up hold, right rack with left leg held at 90 degrees
b. 20 seconds single arm plank, right arm down
c. Turkish Get Up to partial postion with x4 total presses before the roll, right side (partial position: floor+elbow+hand and back down)
d. 20 seconds bottoms up hold, left rack with right leg held at 90 degrees
e. 20 seconds single arm plank, left arm down
f. Turkish Get Up to partial postion with x4 total presses before the roll, left side (partial position: floor+elbow+hand and back down)