Trainer: Missy
Duration:50-60 minutes
Class Type: Partial Video
Class 8 of 24: repeat classes in groups of x4 before continuing with this program.

In this class there will lots of swinging. We will start of slow working our way from a march and a plank all way to a single side swing on each side. We will be working every minute on the minute so reps will be low but we will be on the clock.

Equipment Recommendations: one light and one medium bell, one heavy bell, two matching medium bells

Program: (Video led by Missy)
Warm Up: 60 seconds each, running clock x2 round:
1. lateral crawl
2. lateral crab
3. staggered stance deadlift light weight x3-5 each side (ONE BELL)
4. slow alternating single side plank
8 minutes total

Program: Every minute on the minute, switching movements at the top of each minute:
x7 rounds ( 42 minutes total)

Minute 1: goblet march (work 40 seconds and rest for 20 seconds)
Minute 2: plank on bells alternating lifting hands (work 20 seconds and rest for 40 seconds)
Minute 3: x8-10 suitcase deadlift double bells
Minute 4: x10 two hand swings
Minute 5: x2-4 right side reset swings
Minute 6: x2-4 left side reset swings
**rest 3-5 minutes repeat 7 rounds