trainer: Lacee
duration: 48 minutes
class 11 of 20
program focus: upper+abs

Arms and abs with a snatch on the side. Join Lacee for today's upper body+core+abs set, where we'll mix push, push and arm-specific strength movements with optional snatches to finish. Today's class should feel like an overall RPE 7-8 and will require dumbbells and a moderate weight band.

key movements:
*double kettlebell or dumbbbell chest presses (x2 moderate weight kettlebells or dumbbells)
*seated tempo banded rows (x1 moderate band)
*double dumbbell lateral raises (x2 moderate weight dumbbells)
*rolling kettlebell arm bars (x1 light to moderate kettlebell)
*triceps push ups or dips (x1 optional bench or chair)
*alernating dumbbell biceps curls (x2 light to moderate dumbbells)
*kettlebell sit ups and hollow overhead pulls (x1 light to moderate kettlebell or dumbbell)
*tall kneeling chops (x1 light to moderate kettlebell)
*optional snatches (x1 moderate snatch weight kettlebell)