trainer: Lacee
duration: 42 minutes
class 10 of 15
program focus: squat+lunge+pull

Squat, lunge and row with the option to increase difficulty with tempo and equipment. This lower body knee-dominant+pull session should feel like and overall RPE 8 for you.

key movements:
*tempo goblet, double racked or barbell front squats (kettlebell(s) or a barbell you can squat with a 5:5 tempo for at least x8 reps)
*three-point rows (x1 moderate to heavy kettlebell or dummbell, bench or chair)
*optional RPE 7 chin ups (pull up bar)
*double suitcase hold lateral lunges (x2 kettlebells or dumbbells you can lunge for at least x10 reps)
*two-hand or optional double kettlebell swings (x1-2 kettlebells you can swing for at least x5 reps consecutively)