We regret to inform you that MVMNT will be closed today until 5pm due to flooding yesterday during the thunderstorms. The lifting platforms and turf were saturated with water coming in from underneath the rear wall of the building. I’m going to be spending the day trying to get everything dried up so we can resume classes in the evening. If anyone has a commercial/industrial de-humidifier we could borrow, that would be very helpful. Thanks for your patience and understanding!

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

With a partner:

20 Medicine Ball Chest Pass

Lift

Levels 2-4
5 sets
5 Bench Press (65%)
8 Barbell Row

Levels 0/1
5 sets
5 Kettlebell Floor Press
5 Double Kettlebell Bent-over Row

Conditioning

Alternate with a partner:

A.
3 Rounds (12 Minutes)

Upper Body Complex:
30 sec each for max reps

Battling Ropes – alternating
Ring Rows
Battling Ropes – double
Push-ups

Level 0-2
Knee Push-ups are ok (only in this workout!)

B.
4 rounds (12 min limit)

Jump Rope
15 Medicine Ball Overhead Throws
60 sec Rest

L4 – 75 Double Unders
L3 – 35 Double Unders
L0-2 – 150 Single Unders