MVMNT Winter Social: December 19th at 7pm. RSVP details coming soon. 

Quick shoutout to this badass right here, EZWoods, who recently entered the 500 lb deadlift club. 

Read-Too Much TV and Chill from NPR Health Shots. If you’re going to Netflix, don’t forget to move around…maybe even grab that foam roller (I know you own) and hit those tight quads or do some real static stretching so that handstand becomes much easier to get into. Jason and Nayoung were killing those handstands last night. Need more inspiration? Checkout IG gymnasticsbodies or here. 

Textilory Wrist Wraps – Available for purchase at the front desk. $25 cash or check. Checkout the Rx Review on cloth wrist wraps.

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Hurdle Hops

Lift

Levels 3/4
10 Min E2MOM
3 Hang Power Cleans (75%)

Level 2
Hang Power Clean Practice

Levels 0/1
5 x 20
Heavy Kettlebell Swings

Then,

Level 2-4
4 x 6 
Romanian Deadlifts

****Use about 50% of regular DL 1RM (eg. if you have a 315 max DL, do your work sets today at about 155#)

Level 0/1
5×3
KB Deadlifts

Conditioning

Alternate with a partner:

A.
3 Rounds

Explosive Complex:
30 sec each for max reps
Box Jumps
Hang Power Cleans (lighter than E2MOM)
Burpees

Level 0-2
Sub KB swings for HPC

B.
3 Rounds

60 sec Double KB Rack Walk
60 sec rest