Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 12 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.

This session should feel like a RPE of 7 out of 10.

Equipment Recommendations:
x2 matching medium/heavy bells, yoga block

Warm Up
x2 rounds
Every 45 seconds on, 15 seconds rest:
1. crab to quadruped transitions
2. jump squats

x5 rounds
Every 45 seconds:
x5 single arms swings, left and right sides
*medium bell

Set 1: RPE 7-8
x3 rounds
x7-10 skull crushers
x7-10 kickstand deadlifts left and right sides (heavy bell held suitcase style, bell held opposite of front leg side)
x7-10 step downs left and right sides

Set 2: RPE 7-8
x5-6 rounds
*medium-sized bell for all movements, with optional light bell for positional Turkish Get Ups

1. 10-20 seconds bottoms up hold, right rack with left leg held at 90-degrees
2. 20 seconds single arm plank, right arm down
3. Partial Turkish Get Up with x4 total presses on right side before rolling (partial position: floor+elbow+hand and back down)
4. 10-20 seconds bottoms up hold, left rack with right leg held at 90-degrees
5. 20 seconds single arm plank, left arm down
6. Partial Turkish Get Up with x4 total presses on right side before rolling (partial position: floor+elbow+hand and back down)