trainer: Lacee
duration: 43 minutes
class 18 of 20
program focus: hinge+pull+power

The tempo continues, and this time: your hamstrings will know what's up. Today's session mixes heavy bilateral stance deadlifts with b-stance deadlifts and an offset push up+bench row pairing. All strength sets are in interval format and customized to fit intermediate and advanced levels.

key movements:
*b-stance deadlifts with tempo (x1 heavy kettlebell or dumbbell you can deadlift for at least x6-8 reps)
*kettlebell, dumbbell or barbell conventional deadlifts (x2 heavy kettlebells or dumbbell or x1 barbell with plates for reps up to 5 at RPE 7)
*kettlebell or dumbbell bench rows (x1 heavy kettlebell or dumbbell you can row for at least x8 reps)
*double dumbbell lateral raises (x2 moderate weight dumbbells or moderate weight band)
*optional pull ups or chin ups (pull up bar)
*single arm kettlebell swings (x1 heavy kettlebell you can swing for at least x5 reps)
*two hand kettlebell swings (x1 heavy kettlebell you can swing for at least x5 reps)
*offset or regular push ups (x1 moderate kettlebell or bodyweight only)