Video 5 of 15
Trainer: Lacee
Duration: 48 minutes
Program Focus: upper body push+pull

*Please complete, then repeat classes 4, 5 and 6 in order before moving on to Video 7. These sessions are for Weeks 3+4 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fourth session is also meant to be repeated.

Session 5 should feel like an overall RPE (rate of perceived exertion) of 8, or 80% of your total overall effort. This session is works total body with 30 second interval segments, meant to keep your heart-rate high. Use weights that feel heavy after at least x10 reps for most movements listed below, especially for lower body movements.

Key Movements and Equipment Recommendations:
*two hand kettlebell swings (x1 moderate kettlebell you can swing comfortably for x10 reps)
*goblet cleans (x1 swing weight kettlebell)
*double suitcase hold reverse lunges with rotation (x2 moderate to heavy kettlebell or dumbbells)
*bilateral Romanian deadlifts (x2 moderate to heavy kettlebells, dumbbells, or RPE 7 loaded barbell)
*single arm push presses or jerks (x1 moderate kettlebell)
*bench hip thrusts (x1 bench or sturdy chair)
*egg rolls
*two hand kettlebell swings, double swings or double snatches (x1 heavy kettlebell or x2 moderate kettlebells)