trainer: Lacee
duration: 42 minutes
class 4 of 20
program focus: slow kettlebell cardio

This slow cardio session will keep your heart rate up and your boredom level low. Join Lacee for x10 intervals with a mixture of kettlebell ballistic, lateral, core and bodyweight movements for Zone 2 cardio with iron. This classes is recommended for intermediate/advanced levels and should feel like and overall effort of RPE 7.

key movements:
*hand-to hand kettlebell swings (x1 moderate weight kettlebell)
*Turkish Get Up (x1 heavy kettlebell)
*double racked curtsey lunges (x2 moderate weight kettlebells or dumbbells you can hold and lunge for at least 30 seconds)
*half kneeling halos, elevated front heel and back knee (x1 light to moderate kettlebell or dumbbell)
*single side swing clean+squat to press (x1 moderate weight kettlebell you are confident with in an overhead position)
*high knees (optional tuck jumps or jump rope)