trainer: Lacee
duration: 44 minutes
class 14 of 20
program focus: hinge+upper body pull+power

Join Lacee for this posterior-chain focused class, combining strength, power and pull movements. After a bodyweight/weighted warm up, we'll mix conventional deadlifts of your choice with kettlebell swings, followed by rotational and back work, all in an interval-based format.

key movements:
*conventional deadlifts (x2 heavy kettlebells, dumbbells or barbell)
*two-hand or double kettlebell swings (x1 heavy kettlebell or x2 moderate weight kettlebells)
*double gorilla rows (x2 moderate weight kettlebells)
*1/2 kneeling windmill to side press (x1 light to moderate kettlebell)
*optional pull ups or chin ups (pull up bar, squat rack with bar, optional lat pulldown machine)
*double push presses (x2 moderate weight kettlebells or dumbbells)