Tomorrow, we’ll have one workout at 9:30 a.m. Marietta will be having a July 4th parade starting at 10 a.m. and roads will be closing at 9:20 a.m. Please plan accordingly. It’s totally fine to get to the gym a few minutes early to foam roll, chat with other members, or hide out in your car and delete voicemails you’ll never listen to. You can read more about the road closures here.

Warmup
0:00 – 15:00
Super Dynamic Warmup
Animal Mobility

15:00 – 30:00

Windmill (quick review – 5 reps each)
– set foot position, rotate into hinge with one leg locked out (ie, windmill)
– weight in bottom hand (
– weight in top hand (mobility/stability permitting)*

Half Kneeling Windmill Press (quick review)
– 5 reps on each side, focus on powerful LAT CONTRACTION

Side Press (quick review)
– from standing with one bell in rack position, rotate into Windmill stance
– brace opposite arm on bent leg thigh
– press kettlebell out of your lat up toward ceiling
– lower bell and repeat

Bent Press*
– setup as for Side Press
– contract lat hard, and push your body down away from the kettlebell
– once you can’t hinge any deeper, begin to squat until arm is fully extended
– your arm doesn’t press the bell out, your arm holds the bell in place while your body lowers
– stand up with weight locked out overhead

*if you cannot safely perform a windmill with weight overhead, then keep working with no weight or with a kettlebell in your bottom hand, DO NOT attempt the Side Press or Bent Press

Conditioning

30:00 – 40:00
Movement specific warmups

40:00 – 60:00

“Don’t Blame It On I”

ALL LEVELS

20 minutes EMOM (5 rounds)
30 seconds max effort, 30 seconds rest

Battle Rope Alternating Waves
Toes to Bar
Kettlebell Marching Suitcase Carry (left arm)
Kettlebell Marching Suitcase Carry (right arm)

L4 – 32/24
L3 – 28/22
L2 – 24/16, sub knees to elbow or hang knee tucks
L1 – no rx weight, sub v-ups or butterfly or ball-up situps