6 AM CLASS IS CANCELLED TODAY DUE TO ICY ROAD CONDITIONS!  PLEASE BE SAFE.

PART-AY AT TWO BIRDS Come hang out with us next Thursday at Two Birds Taphouse on the square. Meet the rest of the MVMNT community and let’s hang out 👋

Are you traveling for the holidays? Did  you know we have some vacation workouts for you on our website?!

Warmup
0:00 – 8:00
Super Dynamic Warmu

8:00 – 20:00
Instructor Mobility

20:00 – 30:00
Review/Practice skills for today’s conditioning.

Conditioning
30:00 – 55:00

“Obstruction”

21-15-9-3 Snatches
3-9-15-21 Toes to Bar
Run 400 Yd

L4 – 95/65
L3 – 85/60
L2 – 75/55, knees to elbows

ALL LEVELS 2-4 if you aren’t proficient with the barbell snatch (as determined by your coach, not your self assessment) then follow the Level 1 prescription for Snatches.

Level 1
20-15-10-5 Single Kettlebell Snatches PER ARM
15-15-15-15 Hanging Knee Tucks
Run 400 Yd

L1 – can opt for only 3 rounds if necessary

Level 0
per coach’s instructions

57:00 – 60:00
Tabata Butterfly Sit-ups (3 minutes)
6 sets – 20 seconds max reps followed by 10 seconds of recovery