Trainer: Missy
Duration: 60 minutes
Class Type: Partial Video
Class 21 of 24; repeat classes in groups of x4 before continuing with this program.

Class 21 will feel similar to class 17 but there is more repetitions of the movements. The strength is notable by now! This is a strength session, reminder to take breaks as needed.

Equipment Recommendations: Light and medium bell and two matching bells for set 2.

Program:
Warm Up:
:30 seconds arm bar right side
:30 seconds arm bar left side
:30 1/2 kneel windmill right side
:30 1/2 kneel windmill left side
:30 drag and rock bell
x3 rounds

Program: x4 rounds of the below movements, depending on fatigue. This should feel 70% of your maximum effort and take between 35-45 minutes depending on rest needed.
Set 1:
x1 full Turkish Get Up right side medium weight
x7-9 rack squats right side pause 3 count at the bottom
x7-9 strict press right side
REPEAT ON THE LEFT SIDE
Right and Left is one round
*rest 3-5 minutes* repeat 4 rounds

Set 2:
1. x8-10 double dead clean
2. x10 total repetitions goblet curtsey lunges
3. x5-7 double bell bent over row
*rest 3-5 minutes* repeat 4-5 rounds