Trainer: Missy
Duration: 50 minutes
Class Type: Partial Video
Class 5 of 24; repeat classes 5,6,7 and 8 before continuing with this program.

Equipment Recommendations: x1 medium band, x2 heavy kettlebells (swings and deadlifts), x1 moderate bell, x1 foam roller, optional pull up bar

Warm Up
x2 rounds
x5 hip bridges with 5 seconds hold at the top
x5 dead bug with 5 seconds hold in the out position
x10 hamstring roll outs with foam roller or socks/sliders and a slippery floor
x5 standing windmills left and right sides
*light weight

x6 rounds:
RPE: 7 out of 10
*rest 60-90 seconds between movements as needed

A. subtract 2-3 reps from maximum reps chin ups
x5+5+5 kettlebell swings
*sub for chin ups: x6-8 hinged rows left and right
RPE: 7

B. bilateral stance Romanian deadlift single bell
x8-10 reps
*RPE 7-8

Every 30 seconds x40 rounds( 20 minutes):
x5 single arm swings, alternating sides
*RPE: 7-8