trainer: Lacee
duration: 40 minutes
program focus: lower hinge+lunge+upper push
Complete and repeat classes 10, 11, and 12 before continuing this program.

key movements:
*sumo deadlifts (x2 heavy kettlebells, dumbbells or barbell loaded at 60% for x10 reps)
*bodyweight push ups (optional bench or chair) or optional chin ups (pull up bar)
*double racked reverse lunges (x2 moderate kettlebells)
*double strict presses (x2 moderate kettlebells you can press for at least x5 reps)