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 seconds x2 rounds:
1. suitcase deadlifts
2. goblet squats

Every 45 seconds x2 rounds:
1. leg lowers
2. hand-to-hand swings

Set 1: RPE 8
x5 rounds:
a. x10 single side swing cleans + x7-10 single racked squats, right
b. x10 double hinged rows
c. x10 single side swing cleans + x7-10 single racked squats, left
d. x10 double hinged rows
e. maximum repetiton push ups, with 5 seconds count on the ""down"" phase, explode up (record repetitions)

Set 2: RPE 8
x5 rounds:
a. x6 double racked reverse lunges left then right sides
b. x12 double push presses
Rest 30-60 seconds before repeating the next round as needed