Video 12 of 15
Trainer: Lacee
Duration: 40 minutes
Program Focus: lower lateral/unilateral+rotation+single arm swing practice

*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Class 13. These classes are for Weeks 7+8 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.

Class 12 start out with a familiar warm up (we've done a really similar one before in this program), followed by a blend of upper and lower body strength and power through descending rep ladders.

Key Movements and Equipment Recommendations:
*single arm kettlebell swings (x1 heavy kettlebell and x1 moderate kettlebell)
*half kneeling halo to chop (x1 light kettlebell, dumbbell or medicine ball)
*Turkish Get Up elbow rolls (x1 moderate kettlebell or dumbbell)
*standing windmills or bent presses (x1 light to moderate kettlebell or dumbbell)
*single arm swing clean+strict press+squat complex (x1 moderate to heavy kettlebell, based on your x3-rep-max strict press weight)
*optional snatches (x1 moderate to heavy kettlebell for x3 snatches on one side)