trainer: Lacee
duration: 40 minutes
class 7 of 15
program focus: squat+lunge+pull

This interval-based class blends squats, lunges and hinged rows with a splash of tempo. Bring heavy to moderate weights (see recommendations below) to hit your overall RPE 8.

key movements:
*double racked squats (x2 moderate weight kettlebells or dumbbells, optional barbell front squat at RPE 7 for up to x8 reps)
*double tempo hinged rows (x2 moderate weight kettlebells or dumbbells you can row for at least x10 reps)
*double suitcase hold curtsey lunges (x2 moderate weight kettlebells or dumbbells)