We have a Level 1/2 Test tonight at 6:30 p.m. We’d love to see some Level 0’s ready to show their chops with the Level 1 skills! You can miss two skills and still level up so, don’t be shy, come test tonight! If you test Level 2 and pass, be sure to register for Basic Barbell this Saturday. Member discount code is RINGROW.

Warmup
0:00 – 15:00
Instructor led Jump Rope (5 min)
Animal Mobility

15:00 – 30:00
Shoulder packing – lat engagement
Push-up practice (packed shoulder, moving plank)

Overhead position:
– Standing
– Half-kneeling

Quarter Getup – Transition to Half Kneeling Windmill – Half Kneeling Windmill press
– focus on using lats to keep the head of the arm bone packed in your shoulder socket as you brace off the floor and as you press with the other arm

Conditioning

30:00 – 40:00
Movement specific warmups

40:00 – 60:00

“Road Agents”

5x E4MOM

Levels 3+4

10 Alternating Single Arm Dead Clean and Push Press
15 Toes to Bar
50 Double Unders

L4 – 24/18
L3 – 22/16, cut DUs in half if necessary

Level 2

10 Alternating Single Arm Dead Clean and Push Press
20 Knees to Elbows
25 Double Under Attempts (OR 175 Single Unders)

Level 1

5/5 Single Arm Dead Clean and Push Press
10 Hang Knee Tucks
10 Butterfly Sit-ups
150 Single Unders