Trainer: Lacee
Duration: 30-45 minutes
Class Type: Full Video
Class 7 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.

Today's class incorporates strict presses into The Turkish Get Up; you'll be holding the bell longer than normal, so be conservative with weight. Overall class RPE is an 8 out of 10.

Equipment Recommendations: x2 medium/heavy kettlebell, x1 optional light kettlebell

Warm Up
x3 rounds:
x5 baby Turkish Get Ups left and right sides, light bell
x5 scapular push ups
x5 two hand swings

Set 1: RPE 7 out of 10
x3 rounds
*rest 1-3 minutes between rounds, or until fully recovered
a. x10 mixed weight double bell suitcase deadlifts (right and left sides alternate bell grip after x5 reps)
b. x5 double bell swing cleans
c. x5 racked marches left side rack (march right only), followed by right side rack (march left only), with 5 seconds pause after each march
d. x1 Turkish Get Up+x3 strict presses from the standing position+Turkish Get Up back to the floor, left and right sides

Set 2: RPE 8 out of 10
x5 rounds:
1. x10 two hand swings
2. x5 hollow body folds
*modification: hollow leg raises, straight or bent legs