Congrats to our new Level 3s!!!

Level 4 Test is November 5th.

MVMNT Bowling Night – Saturday at 6:00 pm. Drop $20 to any coach to get your name on the list. Your cash covers shoes & at least two hours of bowling. Friends and family welcome.

Warmup

Dynamic Athletic Movement

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Lateral Ape Walk
10 yd Backwards Downdog Walk
10 yd Lateral Monkey Walk

Lift

Levels 3/4

21 Minutes E3MOM (7 sets)
5 Bench Press
Increase weight each set.

Level 2

5x
5 Bench Press at 75% (calculate from most recent 1RM)
Rest 30 seconds
10 Supine Ring Rows

Levels 0/1

5x
5 Kettlebell Floor Press (Double KB)
Rest 30 seconds
10/10 KB 1-Arm Rows
Rest 60 seconds

Conditioning

“Control the Globe”

8 Minutes AMRAP
10 Toes to Bar
15 Ball Slams

L0-2 – Sub 15 V-ups or BF Sit-ups for T2B