trainer: Lacee
duration: 42 minutes
class 10 of 20
program focus: lower body squat+upper body pull

Today's class begins with a bodyweight and kettlebell/dumbbell warm up, followed by working sets of squat variations and bent presses. We finish with upper body horizontal and vertical pull movements, mixed with isometric split squat holds for an overall RPE 8 session.

key movements:
*single racked squats (x1 heavy kettlebell or dumbbell you can squat for at least x8 reps)
*double racked squats (x2 moderate weight kettlebells or dumbbells you can squat for at least x10 reps consecutively)
*half kneeling or full bent presses (x1 light to moderate weight kettlebell)
*goblet split squat isometric holds
*bench or hinged rows (x1 heavy kettlebell or dumbbell you can row for at least x10 reps)
*overhead goblet presses, optional lat pull downs (machine), chin ups or pull ups (pull up bar)