A Few SUNDAY Announcements
Open Gym is always going on from 11-1 p.m. Work on skills, go at your own pace, or catch a workout you missed. All we ask is that if a coach/staff is training someone, they have priority over spaces and equipment. And if you’re doing something sketchy, we will ask you to stop if your safety is at risk. But the gym is open and available to you during this time. So get some! 
We also have MVMNT Mobility at 11:30 a.m. Tomorrow, we’ll do our flow and close out with a 15-20 minute CORE Challenge. Beginners welcome.
Register for Open Gym and/or MVMNT Mobility on Triib.

Lastly, how’s your spine? Beyond Chiropractic and Mario will be hosting a spinal health workshop. It starts at 1 p.m. (on Sunday) and is FREE.
Learn how to move and be healthier with us!

Warmup

0:00 – 10:00
Speed Ladder

10:00 – 20:00
Instructor Mobility/Animal Flow

20:00 – 30:00
Workout movement prep

Conditioning
30:00 – 55:00

“Contrariety”

All Levels

25 Minutes AMRAP
In teams of two, with only one person working at a time:

400 yd Run
50 Chin-ups
100 Kettlebell Swing-Catch-Squat
50 Inchworm Push-ups
100 yd Double Kettlebell Rack Walk (use the heaviest weight you can clean)

L4 – 24/18
L3 – 20/14
L2 – 16/12
L1 – no rx weight
L0 – per coach’s instruction