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

Class 8 includes some new and challenging bodyweight movements. Overall RPE should feel like an 8 out of 10.

Equipment Recommendations: x2 medium/heavy kettlebells, x1 optional light kettlebell, optional pull up bar, small towel

Warm Up
60 seconds each, running clock x1 round:
1. deadbugs
2. X-lift
3. hip bridges
4. X-lift

Every 30 seconds x3 rounds:
1. double dead stop cleans
2. double racked marches
3. fist plank

Set 1: RPE 8 out of 10
x3 rounds:
*rest 1-3 minutes between rounds, or until full recovered
a. x5 double racked squats, 5 count on the "down" phase with pause at bottom
b. standing strict presses (subtracting -2-3 reps from current max), left and right sides
b. x5 hanging knee raises

Set 2: RPE 8 out of 10
x3 rounds:
x3-5 tricep push ups
x10 rep standing towel grip biceps curls
x8 mixed weight chest presses, switching bell grip after x4 reps

Set 3: RPE 9 out of 10
Every minute on the minute x6 rounds (6 minutes total):

x10 mixed weight double bell swings, switching grip each round