Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 3 of 12; repeat classes 3 and 4 in order before continuing with this program.

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

Equipment Recommendations:
x1 light bell for the warmup and x2 matching medium-heavy bells, towel/dowel or resistance band

Warm Up

x4 rounds
20 seconds on, 10 seconds off:
1. plank to push up
2. crush grip goblet squat

x1 round of the below descending rep ladder:
10/9/8/7/6/5/4/3/2/1 single arm swings, left and right sides

Set 1: RPE 7 out of 10
x4 rounds
*rest 3-5 minutes between rounds, or until fully recovered

A. x3-5 goblet deadlifts
B. x3-5 goblet cleans
C. x6-8 goblet marches (x3-4 left and right side marches) with 5 seconds pause each leg
D. x1 Turkish get up (foot on wall), right and left sides
E. x2-3 goblet squats, 5 count on the "down" phase with pause at bottom
F. x1 double bell standing strict press

Set 2: RPE 8 out of 10
Every minute on the minute, resting in the remaining time left in the interval.
x5 rounds (10 minutes total):
odd numbered intervals (1,3,5,7,9): x5-7 double bell swing cleans
even numbered intervals (2,4,6,8,10): x4-6 seesaw presses (x2-3 left and right)