Last Call For Tactical Strength Challenge – If you have not officially signed up through StrongFirst but plan to participate on Saturday, you must email ivy@mvmntgym.com by COB today. If you aren’t sure yet, you aren’t participating. Kinda time to pooh or get off the pot.

***Minor Change In Plans*** – Scoring for the TSC will start at 10:30. Regular 9:30 class is a go.

Handstands – Sign up is available at the front desk. 25 smackers for over an hour of hands on instruction. As a reminder, both Level 2 and 3 require you to kick up into a handstand from downdog with control. Learn how to find that control tomorrow night at 7 pm.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup – try to increase weight each set

Strength
30 minute limit

Levels 3/4

Back Squat
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
1 x 1 at 75%
1 x 1 at 85%
5 x 1 at 95%

Level 2

Back Squat
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 65%
1 x 1 at 75%
2 x 1 at 85%
3 x 1 at 95%

Level 0/1

5x
5 Tempo Squats (3211: 3 seconds down, 2 second pause, 1 second up, 1 second reset at the top)
50 Plank Shoulder Taps (should take about 30 seconds)
10/10 Single leg Hip Bridge
10/10 Single Arm Swings
Rest

Conditioning
Burpee Challenge

5 Minutes AMRAP

The goal is 100 reps.

L3/4 – must perform burpees under pull-up rig, jump up and touch the pull-up bar with both hands each rep