Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 18 of 20; repeat classes 18, 19 and 20 before continuing with this program.

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

Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells, optional pull up bar

Warm Up
x1 pyramid Turkish Get Up, left and right sides

x2 rounds
45 seconds each, running clock:
1. suitcase carry, double bells
2. rack carry, double bells
3. overhead carry, left side
4. overhead carry, right side

Set 1: RPE 9 out of 10
x6 rounds
a. racked, double bell reverse lunges, heavy bells
round 1: x3 reps left and right
round 2: x4 reps left and right
round 3: x5 reps left and right (rest one minute)
round 4: x3 reps left and right
round 5: x4 reps left and right
round 6: x5 reps left and right (rest one minute)

b. x6-10 double bell hinged rows, heavy

c. 20 seconds hollow bell saws or optional toes to bar x3-5 reps

Set 2: RPE 9 out of 10
x6 rounds
*base weight selection on press weight

round 1: x2 double swing cleans + x1 double racked squats + x2 double strict presses+ x7 scapular pull ups
round 2: x3 reps of all, x7 scapular pull ups
round 3: x5 reps of all, x7 scapular pull ups
round 4: x2 reps of all, x7 scapular pull ups
round 5: x3 reps of all, x7 scapular pull ups
round 6: x5 reps of all, x7 scapular pull ups