trainer: Lacee
duration: 42 minutes
class 6 of 25

Today's session will remind you that squats are forever (eva). After a bodyweight+kettlebell warm up, we spend 10 minutes focusing on windmill+bent press positions, followed by an interval-based working set of squat variations+upper body pull movements. This session should overall feel like RPE 8 (80% total effort).

key movements:
*double racked squat to reverse lunge (x2 moderate to heavy kettlebells or dumbbells)
*isometric goblet squat hold (x1 light to moderate kettlebell, optional squat wedges)
*banded pull downs, optional chin ups/lat pull downs/barbell chin ups (medium band, optional barbell+squat rack, optional pull up bar)
*double hang clean to squat (x2 moderate weight kettlebells)
*bent press variation practice (x1 light kettlebell)
*seesaw double hinged rows (x2 moderate weight kettlebells or dumbbells you can pull for at least x10 reps)