trainer: Lacee
duration: 37 minutes
program focus: squat+press
Class 7 of 15. Complete and repeat Classes 7, 8, and 9 before continuing this program.

key movements:
*bodyweight isometric split squat hold
*single racked squats (x1 moderate weight kettlebell or dumbbell you can squat for at least x8 reps)
*seated overhead single side presses (x1 moderate weight kettlebell or dumbbell you can press for at least x5 reps)
*goblet clean to squat with slow ascent (x1 heavy kettlebell)