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

Equipment Recommendations:
x2 moderate weight kettlebells

Warm Up
x2 rounds
x10 advanced birddogs
x10 bodyweight squats
x5 bodyweight reverse lunges with 30 seconds isometric hold on the last rep, left and right sides
30 seconds fist plank
30 second overhead carry left and right sides
foam roll calves 30 seconds left and right sides

Optional Set:
30 seconds on, 15 seconds rest x 8 rounds (6 minutes):
Jump Rope

Ladder Sets
x4-6 rounds (depending on time and fatigue)
*rest 60-90 seconds between movements as needed

A. x6 mixed rack split squats left and right sides
*switch rack each round, using x1 moderate bell and x1 moderate/heavy bell

B. x10 animal plank pull throughs + x10 kettlebell Russian twists

c. optional pull ups, subtracting -x2-3 reps from current max. If you subtract x2-3 and get a negative number or "0" perform x1 rep only

Snatch Grind:
60 seconds on, 60 seconds rest x5-6 rounds:
3/2/1 snatches left and right sides without putting down the bell
*snatch weight bell
*can substitute single arm swings for snatches if needed due to skill level