Monday 12/17/18
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Monday 12/17/18

🎉🌲 HOLIDAY SOCIAL 🌲🎉
This Thursday at 7pm, come to Two Birds Taphouse on the square for a holiday party! Meet the rest of your MVMNT community. And the first drink’s on us 🥳

On 12/20 and 12/21, we’ve adjusted the schedule. 
Thursday, 12/20 – We will have a Functional Fitness class at 5:30pm, but there will be NO 6:30pm class on that day.
Friday, 12/21 – No 6am class. Normal schedule resumes at 9am.

WHOLE LIFE CHALLENGE
If you already know you’re going to participate in the WLC, our link is here: http://www.whole.lc/wlc1901/pt/mvmntgym 
$29 for returning players; $39 for new players. Prices increase by $10 on Jan 3rd. 
Challenge begins January 19. 
More information will be coming out about the WLC. This Challenge can be a wonderful motivational tool to help you lose weight, exercise consistenlty, drink water, get your sleep …. etc etc etc. We do this as a TEAM. 

MUST MINISTRIES
Did you know MUST serves over 30,000 clients a year and 2/3 of them are children! This holiday season, we are accepting the following donations for Must Ministries: warm clothes, socks, blankets, canned goods. Please join us in donating items to those in need.

Warmup
0:00 – 5:00
3 minutes Jump rope or Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 17:00
Kettlebell Hack Squat Warmup
5/5 Tall Kneeling Halo to Lunge
10 Hindu Squats
Hack Squat Practice

Strength
17:00 – 40:00

Levels 2-4

5x
5 Barbell Hack Squats
5 Barbell Reverse Lunges per leg
5/5 Plate Halos
5 Strict Pull-ups

Level 1

5x
10 Kettlebell Hack Squats
5/5 Tall Kneeling Halo to Lunge
3-5 Controlled Eccentric Pull-ups (slow negatives: take a 5 count to lower down from chin over bar to full extended elbows)

Level 0
Follow individual instruction from your coach.

Conditioning
40:00 – 45:00
Movement Practice and Workout Setup

45:00 – 55:00

“Hatchet”
(10 minute cap)

Levels 3/4
15-10-5 Toes to Bar
21-15-9 Kettlebell Swings
63-45-27 Double Unders

L4 – 32/24, aim to finish in 5 minutes
L3 – 28/22, aim to finish in 7 minutes

Level 2
15-10-5 Knees to Elbows
21-15-9 Kettlebell Swings
120-90-60 Single Unders

L2 – 24/18

Level 1
30-20-10 V-ups
21-15-9 Kettlebell Swings
90-60-30 Single Unders

Level 0
per coach’s instructions

57:00 – 60:00
Tabata Push-ups (3 minutes)
6 sets – 20 seconds max reps followed by 10 seconds of recovery