trainer: Lacee
duration: 49 minutes
class 5 of 20
program focus: squat+press+swing

Rev your engine with squats and swings. Today's session should push you to 80% overall effort with interval sets of tempo single racked squats and combos of single arm swings and strict presses. Bring a wedge or small stool for elevated front reverse lunges with a bodyweight finisher.

key movements:
*tall kneeling presses (x1 light kettlebell for warm up)
*single racked kettlebell squats with tempo (x1 heavy kettlebell or dumbbell you can squat for at least x8 reps, optional squat wedges or blocks)
*single arm kettlebell swings (x1 heavy kettlebell you can swing for at least x6 reps)
*single side strict presses (x1 moderate kettlebell you can press for at least x5 reps)
*single swing clean+squat to press (x1 press-weight kettlebell)
*elevated suitcase hold front foot reverse lunges (yoga block, small step stool, x1 heavy kettlebell or dumbbell you can lunge with for at least x10 reps)