Thursday 12/20/18
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Thursday 12/20/18

We are accepting donations for Must Ministries Bring by some warm clothes, socks, blankets, or cans of food to the gym. We will deliver all donations to Must Ministries to help those in need. Tis’ the season for giving back!

MVMNT Holiday Social is tonight!  Don’t let the rain scare you away, come to Two Birds Taphouse tonight and hang out with your coaches and gym friends. Party starts at 7pm. First drink is on us. #leggingsoptional
The last functional fitness class tonight is at 5:30pm; there is no 6:30pm class tonight. Tomorrow’s 6am class is also cancelled. Normal schedule resumes at 9am..

Prehab Work a little bit of mobility into your day before you come to class. Try a foot wall stretch or, if your pants allow it, a squat hold.

Warmup
0:00 – 8:00
Speed Ladder

8:00 – 18:00
Instructor Mobility/Flow

18:00 – 30:00
Workout Prep
-practice the unfamiliar movements (especially landmine and sledgehammer)

Conditioning
30:00 – 60:00

“Oddish”

5 Rounds
Start at any station, work your way through all 5 movements.
45 seconds of max effort high quality work followed by 15 seconds of transition:

Bearhug Sandbag Carry (brisk walk, not run)
Power Swings (really heavy–should be difficult to get 9-10 reps in 45 sec)
Landmine Switch Clean and Press
Sled Push (cover as much distance as possible)
Sledgehammer Strikes (ball slams if not)
Rest (everyone rests during the same minute)