Trainer: Missy
Duration:40
Class Type: Full Video

This session should feel like a RPE of 9 out of 10.

Equipment Recommendations:
x1 light bell and x2 matching medium-heavy bells

x1 round
30 seconds each, running clock:
1. lateral moving full plank
2. bent arm bar, right side
3. bent arm bar, left side
4. leg lowers (straight or bent)

x1 round
30 seconds each, running clock:
1. squat to lunge rotations
2. full plank shoulder taps with 5 seconds hold at the shoulder
3. goblet isometric lunge, right side, light bell
4. goblet isometric lunge, left side, light bell

x1 round of the below rep ladder:
2/4/6/8/10 (one bell down from snatch or snatch size bell)

single arm swings, left and right sides
*try transitioning between reps with a hand to hand swing, avoiding putting the bell down

Set 1
x5 rounds

x3-5 goblet deadlifts
x3-5 goblet cleans
x6-8 goblet marches (x3-4 left and right sides) with 5 seconds pause each leg
x1 turkish get up foot on wall, right and left sides, snatch size bell
x2-3 goblet squats, 5 count on the ""down"" phase with pause at bottom, at least one bell above snatch size bell
x2-3 double bell standing strict press, two snatch size bells

Set 2
Every Minute on the Minute, resting in the remaining time left in the interval.

x5 rounds (10 minutes total):
odd minute rounds (1,3,5,7,9)
x7-9 double bell swing cleans
rate of percieved effort: 9 out of 10

even minute rounds (0,2,4,6,8):
x6-8 seesaw presses (x3-4 left and right)
rate of percieved effort: 9 out of 10