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Mix some of these in with your training. Little bear crawl while sliding 50 lb dumbbells across the floor. Did this with some sled drags both forward and rear facing. • Training can be brutal and fun. Break the monotony. Love doing it with some grunt work. #crossfit #gruntwork #roguefitness

A post shared by Chris Spealler (@cspealler) on Jul 24, 2018 at 9:16am PDT

It’s FRIDAY! And if you would like to SPICE up your bear crawls, Chris Spealler has a tip for you.

We also want your workout Spotify playlists! Make a playlist and copy the share URL. You can send the playlist to memberservices@mvmntgym.com or add it to this post on Facebook. Coaches’ choice will receive a Target gift card.

Warmup
Super Dynamic Warmup
Instructor Mobility

Review/Practice/Warmup today’s Lifts with your Coach

Lift

12 minutes

Levels 2-4

3x
8 Barbell Romanian Deadlift
8/8 Kettlebell OR Dumbbell Seated Press R/L
Rest 30-60 seconds between each movement

Levels 0/1

3x
8 Double Kettlebell RDL
8/8 Kettlebell Seated Press R/L
Rest 30-60 seconds between each movement

Conditioning

4x (20 minutes)
40/20 interval
5 yd Lateral Shuffle
Battle Ropes (squat stance)
Double Kettlebell Clean and Squat
Burpees
Rest