Tuesday 3/5/19
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Tuesday 3/5/19

Krav Maga Workshops: We have an ongoing series of Krav Maga Workshops going on from 1:00-2:30pm for the next few Saturdays. Participants should expect a great workout. If you’re new to Krav, we will be kicking and punching as well as doing some partner drills. Wear normal gym clothes. Ladies, if you have long hair, you will want to pull it back.
Each Saturday’s Krav class will cover different scenarios, try one or try them all out!
Registration links for the Krav classes are here: 3/9, 3/16, and 3/23. Members use MVMNT15 for a discount.

If you participated in the Whole Life Challenge, please complete the WLC workout and get all your measurements inputted into the website. You have until this FRIDAY! The  workout is located here.

Bells and Brews is THIS Friday. We will just go ahead and meet at Two Birds Taphouse at 8pm. Join us for drinks and socializing!

Savage Race. The Savage Race will take place in Dallas GA on Saturday, March 30th. We would like to finalize a headcount for the Savage Race on or before March 15th. The group discount will be $112 per participant.
👉 To reserve a spot for yourself and/or your fam, email (guidojessen@hotmail.com) or call Guido @ (404) 291-4567. If you prefer the least amount of human interaction possible, you may also fill out this Google Form. (Bao promises me it’s not tons of running and there are lots of opportunities for walking 😅)

Warmup
0:00 – 15:00
Super Dynamic Warmup
Instructor Mobility/Flow

15:00 – 25:00
Workout Prep
-practice the unfamiliar movements

Conditioning
25:00 – 55:00

“Midnight Cowboy”

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; sub HEAVY KB Penguin Walk)
Speed Ladder 2-in-2-out to sprint (5 yard total distance with ladder)
Landmine Rotational Hip Throw
Battle Rope Snakes (aka In and Out Waves)
Sledgehammer Strikes (sub BALL SLAMS if not able to perform safely)
Rest (everyone rests during the same minute)

55:00 +
Hip flexor stretch/Yoga bridge