The latest from the MVMNT Winter Social: “My RSVP is conditional on Brock Gaston’s attendance. If everyone in the gym can help me convince Col. Gaston to take a break from protecting our nation and bless us with his presence, that would be awesome.” Please be sure to let Brock know he has somewhere to be on December 19th at 7:00 pm. And hey, all you newcomers and 6 AMers I rarely see, we expect you there too!! Don’t be shy. 

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 (70%)
5 Barbell Row 

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

Conditioning

Alternate with a partner:

A.
3 Rounds

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

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