One Warm Coat – The drive is on! Bring in your gently used & clean coats to donate to One Warm Coat today through Friday. If you drop off a coat & plan to attend our party on Friday, write down your name and your first round is on us.

MVMNT Holiday Social – Join us this Friday at Two Birds Taphouse starting at 6 pm to toast all of your 2017 accomplishments on and off the platform. Stop in to say hi or hangout with us all night. No formal RSVP is necessary but checkout our FB event to stay in the know.

Class Cancellation – The 6 pm class on Friday is cancelled so John can be there too (sorry but Charlie has to stay home)!

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

Strength
20 Minutes total

Levels 2-4
6 Minutes:
Warmup your back squat: 5 reps each – empty bar, 35%, 45%, 55%
45-60 Samson stretch on each side

12 minutes E3MOM (4 sets)

10 Back Squats at 70%
40 yd Bear Crawl

Levels 0/1

3x
10 Double Kettlebell Squats
10 Hanging Leg Raise (or Knee Tuck) – hold for 2 seconds at the top of each rep
12/12 Side Plank Hip Lifts

3x
10/10 Russian Step Ups (one kb – hold on same side as the leg on the box)
6/6 Plyo Step Ups (no weight, like a vertical power skip as you step on the box)
30 Sec Reverse Table

Conditioning

“Skirmish”

Tabatas
20/10 intervals
(19:00 total)

4 minutes
Burpees
Jump Rope

Rest 1 minute, then (at 5:00)

4 minutes
Wall Balls
Hollow Hold

Rest 1 minute, then (at 10:00)

Repeat that entire sequence (the final Tabata round will start at 15:00).

Class can be split in two groups, half starting with Burpees while the other half starts with Wall Balls.

L3/4 – Double Unders
L0-2 – Single Unders, box assisted burpees if necessary, bent leg hollow holds