trainer: Lacee
duration: 47 minutes
class 14 of 20
program focus: squat+upper body horizontal and vertical pull

Rotate, pull and get that a$$ to grass. Today's session combines heavy squats and horizontal+vertical pulls for a balanced strength training session in interval format. We'll also practice bent press and windmill variations of your choice for strength and mobility. Please use weights that challenge you to an RPE 8 level and review the key movement below before hitting play!

key movements:
*windmill variation of choice (x1 light kettlebell or dumbbell)
*bent press variation of choice (x1 light kettlebell or dumbbell)
*two-hand kettlebell swing+goblet squat (x1 heavy kettlebell)
*double racked kettlebell or dumbbells squats (x2 heavy kettlebells or dumbbells, optional barbell)
*double kettlebell or dumbbell hinged rows (x2 moderate weight kettlebells or dumbbells)
*single racked elevated front foot reverse lunges (small bench or step, x1 moderate kettlebell or dumbbell)
*hollow hold banded pull downs, lat pull downs or chin ups/pull ups (moderate band, optional lat pull down machine, optional pull up bar or squat rack for chin ups/pull ups)