Trainer: Lacee
Duration: 60 minutes
Class Type: Full Video
Class 14 of 16; repeat classes 14, 15 and 16 in order 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

Warm Up
x1 round
Every 60 seconds, switching movements at the top of each minute:
1. farmer's carry, left
2. farmer's carry, right
3. racked carry, left
4. racked carry, right
5. overhead carry, left
6. overhead carry right

x4 rounds
20 seconds on, 10 seconds off:
1. quadruped pass throughs, light bell
2. heel taps, holding bell above chest

Set 1: RPE 9
x4 rounds
a. x10 double bell suitcase deadlifts
b. x5 double bell swing cleans
c. x5-8 double racked squats
d. x3 standing windmills to press, left and right sides

Set 2: RPE 9
Every minute on the minute, resting in the remaining time left in the interval:
x3 rounds (12 minutes total)
1. x4-5 double racked reverse lunges, left then right
2. x1 Turkish Get Up, right
3. x8-10 double swings
*modification: two hand swings
4. x1 Turkish Get Up, left