Trainer: Missy
Duration:35
Class Type: Full Video
Class 7 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.

This session should feel like a RPE of 8 out of 10.

Equipment Recommendations:
x2 matching medium/heavy bells that match rate of perceived effort (RPE for each set), yoga block

Warm Up

x1 round
30 seconds each, running clock:
1. kickstand good mornings left
2. kickstand good mornings right
3. half kneeling windmills left
4. half kneeling windmills right
5. seated alternating halos

20 seconds on, 10 seconds rest x6 rounds:
two hand swings

Set 1
x4 rounds

x5 single side swing cleans + x5 single racked squats + x5 double hinged row
x5-7 push ups with 5 seconds count on the "down" phase, explode up

Set 2
x4 rounds

x8 reverse lunges left and right total repetitions, double racked, alternating legs
x8 push presses