Today’s instructional photo is brought to you by Lyndzey’s Kids MVMNT class (specifically Shabo’s daughter). Sorry, you must be 8-13 to take her class. If you do have a youngin, the next session starts on Monday, October 6. Do not hesitate to register as the class is spreading like wildfire and almost full. Find out more here.

We are less than two days away from hosting the Tactical Strength Challenge. Come out and participate…in whatever capacity you choose! We’ll have a handful of competitors from outside the gym here and we need to show them how we rally. You can STILL sign up to compete. Like Dan John says, “You must be present to win.” The person that was gunna do this or gunna do that doesn’t matter. If you’re gunna gunna, you have to show up to prove it.

Registration & Warmup is from 9-10am. Deadlifts start at 10.

TSC COMPETITORS: You must turn in your opening Deadlift number when you sign in on Saturday.

Warmup
Speed Ladder

Skill
Break reps into manageable sets. The emphasis is on QUALITY, not speed.

Levels 3/4
20 Yd Handstand Walk (level 3 practice free standing HS and controlled dismount)
25 Kipping Pull-ups (level 4 – chest to bar)
50 Push-ups
120 sec L-Sit
25/leg Pistols

Level 2
30 Strict NO kip Pull-ups (band assist if necessary)
30 Push-ups
60 sec L-Sit
30/leg Step-ups

Levels 0/1
30 Ring Rows
30 Box Push-ups
180 sec Plank
30/leg Step-ups

Conditioning
“Return to Earth”

Volume Ladder
10 Minutes

Levels 3/4
Push Press (level 4 – 115/85, level 3 – 95/65)
Box Jump (level 4 – 30/24, level 3 – 24/20)

Levels 0-2
Double Kettlebell Push Press
Box Jump (24/20)