Trainer: Lacee
Duration: 45 minutes
Class 1 of 16; repeat classes in groups of x4 before continuing with this program.

The Intermediate Series kicks of with a 16-class program focused on the posterior chain. In the first class, Lacee leads you through 45 minutes of skill work and intervals, building technique in staggered-stance deadlifts and single arm dead stop cleans.

Equipment: one moderate weight kettlebell
Optional: two matching moderate weight bells and one heavy bell

Program:
Continuous 1 minute intervals
1. Walk out to plank
2. Dead Bug
3. Single Leg Bridge R
4. Single Leg Bridge L
5. Superman Raises

*Rest 3 minutes*

6 minutes, running clock:
1. x5 deadlifts
2. x5 push ups
3. x20 out breath hardstyle plank

*Rest 3 minutes*

6 minutes, running clock
1. dead clean to row x5 L
2. dead clean to row x5 R

*Rest 2 minutes*

x3 rounds
40 seconds on, 20 seconds rest:
1. Single Side Deadlift Left
2. Single Side Deadlift Right
3. Full Plank
4. Rest
1. Dead Clean + Hinged Row + Press to Hold Left
2. Dead Clean + Hinged Row + Press to Hold Right