Trainer: Lacee
Duration: 45-50 minutes with rest breaks
Class Type: Partial Video
Class 1 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

We kick off the Bells Up Advanced Series with stacks of every minute on the minute intervals (EMOM) that will make you sweaty swole. That's like cardio and strength combined, what a match made in heaven...

Equipment Recommendations:
x1 swing weight bell, x2 matching bells you can press overhead for x3 reps, x2 heavy bells for racked lunges (could be the same as press bells)

Program:
Warm Up
Set a timer for 10 minutes and complete as many rounds of the following as possible, resting as needed:

x1 Turkish get up left side
x1 Turkish get up right side
x5 push ups, with 3 seconds on the down phase
x5 reset kettlebell swings
*all weighted movements should feel moderate

Set 1
Every minute on the minute, starting the next interval at the top of each minute: 9 minutes

x3 rounds of the below:
Minute 1: x3 double racked lunges left side, then right
Minute 2: x4 double racked lunges left side, then right
Minute 3: x5 double racked lunges left side, then right
*rest 3-5 minutes as needed to feel fresh before the next set
*heavy bells

Set 2
Every minute on the minute, starting the next interval at the top of each minute: 10 minutes

Kettlebell Swings x10 reps
*heavy bell for the rep count
*rest 3-5 minutes as needed to feel fresh before the next set

Set 3
Every minute on the minute, starting the next interval at the top of each minute: 9 minutes

Minute 1: x1 double clean + x1 double racked squat + x1 double press+ x1-2 chin ups
Minute 2: x2 double clean + x2 double racked squat + x2 double press+ x1-2 chin ups
Minute 3: x3 double clean + x3 double racked squat + x3 double press+ x1-2 chin ups
*weight is based on double press ability
*chin up modification: x3-5 double hinged rows or omit