Trainer: Missy
Duration:35
Class Type: Full Video
Class 6 of 16; repeat classes 5, 6 and 7 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 that match rate of perceived effort (RPE for each set), yoga block

Warmup

x2 rounds
30 seconds each, running clock:

1. down dog with heel raises
2. 1+1/2 close stance squats
3. double bell suitcase deadlift, light
4. side plank, right
5. side plank, left
6. pry squat, light bell

x1 round
x10 reps of the following movements, medium bell
1. goblet clean
2. reverse lunges, goblet hold
3. two hand swings

Set 1
x3 rounds

x5-7 skull crushers
x5-7 kickstand deadlifts left and right sides (heavy bell held suitcase-style opposite of front leg side)
x5-7 step downs left and right sides, heel towards floor slowly (yoga block height)

Set 2
x4 rounds

*snatch weight or medium-sized bell for all movements, with optional light bell for positional turkish get ups

1. 10 seconds bottoms up hold, right rack with left leg held at 90-degrees
2. 20 seconds single arm plank, right arm down
3. positional turkish get up to partial postion, x3 total presses on right side (partial position: floor+elbow+hand and back down)
4. 10 seconds bottoms up hold, left rack with right leg held at 90-degrees
5. 20 seconds single arm plank, left arm down
6. positonal turkish get up to partial postion, x3 total presses on right side (partial position: floor+elbow+hand and back down)