trainer: Lacee
duration: 52 minutes
class 4 of 15
program focus: squat+lunge+pull

Today's session mixes single racked squats (sneaky abs) with horizontal rows and curtsey lunges. This is a longer session than usual, so plan accordingly with weight selection to hit an overall RPE 8 for you.

key movements:
*single racked squats (x1 moderate to heavy kettlebell or dumbbell you can squat for at least x10 reps)
*double hinged rows (x2 moderate weight kettlebells or dumbbells you can row for 10-12 reps)
*double dead stop clean to squat (x2 moderate to heavy kettlebells)
*double suitcase hold curtsey lunges (x2 moderate to heavy kettlebells or dumbbells)