Summer Side Piece, Class 11: Seis Rounds
Summer Side Piece 8-Week Program • 10m
Trainer: Missy
Duration: 35 minutes
Class Type: partial video
Equipment Recommendations: x1 light, medium and heavy bell
Warmup:
x3 rounds:
40 seconds on, 20 seconds rest (light-medium weights to warmup):
1. goblet deadlift
2. goblet clean
3. goblet lunges, alternating lunges sides each rep
Program:
Every minute on the minute, resting in the remaining time left in the interval.
x6 rounds:
1. x10-12 single arm swings right side, medium bell
2. x5-8 gorilla rows right side only heavy bell
3. x10-12 single arm swings left side, medium bell
4. x5-8 gorilla rows left side only heavy bell
Up Next in Summer Side Piece 8-Week Program
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Summer Side Piece, Class 12: King of ...
Trainer: Missy
Duration: 50 minutes
Class Type: partial videoEquipment Recommendations: 2 matching light-medium bells
Warmup:
x3 rounds
40 seconds on, 20 seconds rest:
1. double bell sumo deadlift
2. double bell chest press with hip bridge hold
3. plank on bells, alternate lifting hands (20 s... -
Summer Side Piece, Class 13: Get Up a...
Trainer: Missy
Duration: 40 minutes
Class Type: partial videoEquipment Recommendations: x1 light, medium and heavy bell
Warmup:
Every 60 seconds x2 rounds (light weights to warmup):
1. hollow rocks (20 seconds on, 20 seconds off, 20 seconds on)
2. plank reaches (20 seconds on, 20 seconds off,... -
Summer Side Piece, Class 14: Bottoms Up
Trainer: Missy
Duration:40 minutes
Class Type: partial videoEquipment: light and medium bell
Warmup:
60 seconds each movement, work for 40 rest for 20 seconds, x3 rounds (light weights to warmup)1. bottoms up clean, right
2. windmill, standing, right
3. bottoms up clean, left
4. windmill, st...
