LABOR DAY SCHEDULE: On Monday, Sept 3, we have one class at 10am. All other classes are cancelled. Normal schedule resumes Tuesday.

Check out Mario’s kettlebell flows on his new instagram 💪

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Doing my best @mavericksfieldhouse impersonation on the last day of the #kbfreestyleflow challenge. Really enjoyed this workout. 24 minutes E3MOM 3x Squat Swing Swing Figure 8 to Tactical Clean Tactical Snatch Switch hands #kettlebellworkouts #strongfirst #rkc #kettlebell #mvmntgym

A post shared by Mario Carlomagno (@mvmnt_disciple) on Aug 27, 2018 at 8:32am PDT

Warmup
Jump Rope 3 minutes
Instructor Mobility

10 minutes
Single Arm Kettlebell Hang Clean
Sets of 5/5

Strength
20 minutes

Levels 2-4
Bench Press
Work up to a heavy set of 5

You should do about 5 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank.

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the floor presses.

5 Double Kettlebell Floor Press (more experienced add hip bridge hold)
15 ring rows (get horizontal!!!)
12/12 Side Plank Plate reach
Rest

Conditioning

Perform 5 sets of the following Slamball Complex Ladder:

Squat – Ball Slam – Burpee
1/1/1, 2/2/2, 3/3/3, 4/4/4, 5/5/5

Alternate ladders with a partner–switch after each round of burpees.

L0/1 – can drop to 3 ladders if necessary