trainer: Lacee
duration: 43 minutes
class 5 of 15
program focus: hinge+push+power

Join Lacee for this posterior chain and shoulder-focused session. You'll lift heavy through EMOM intervals of deadlifts, presses and push presses, with a mix of power from single arm swings. Bring a moderate weight band and and kettlebells, dumbbells and an optional barbell for this RPE 8 session.

key movements:
*Romanian deadlifts (x2 heavy kettlebells or dumbbells you can lift for at least x10 reps, optional barbell)
*single arm swings (x1 moderate to heavy kettlebell you can swing for x5 reps)
*single side push presses (x1 heavy kettlebell yopu can push press for x3-5 reps)
*double push presses or optional squat to press (x2 moderate weight kettlebells)
*push ups (optional chair or bench)
*shoulder dislocates and band pull aparts (x1 moderate weight band)