AOW – Shout out goes to Greg Pellerito as he heads to Clemson with Eric Woods and the rest of Atlanta Old White Rugby Club for his FIRST rugby game tomorrow morning!!! And for getting after the curls for gurls.

4 Weeks – The Tactical Strength Challenge is going down 4 weeks from tomorrow at our gym! If you want to compete for real prizes, you need to get signed up through the StrongFirst website. If you don’t care so much about being official but would like to participate, email ivy@mvmntgym.com and let us know you’ll be there with bells on.

Nice Rack….

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup

Strength
30 minute limit

Levels 3/4

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
1 x 3 at 70%
5 x 3 at 80%

Level 2

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
2 x 3 at 70%
3 x 3 at 80%

Level 0/1

5x
5 Double Kettlebell STRICT Press
10 Push-ups
10/10 Single Arm Rows
30 Second Downdog Hold
Rest

Conditioning

“Mother Right”

4x AFAP

Levels 3/4
15 Wall Balls
10 Toes to Bar

Level 2
10 Knees to Elbows
15 Wall Balls

Levels 0/1
10 Ball Up Situps
10 Hanging Knee Tucks
10 Wall Balls