Last Call – Anyone and everyone that hasn’t been asked to join or picked a team, you need to speak up now!! Touch base with an Open Captain: Courtney, Graham or Nicole or shoot ivy@mvmntgym.com an email. This is the actual time of the year when it’s “the more the merrier”….DO THE OPEN!!!

There are over 500,000 people signed up for the Open. First, that’s crazy. Second, if you don’t think you’re ready….you’re in good company. We all have that thing we can’t do or that goal we just can’t quite touch. Not trying doesn’t get you any closer.

Fingers Crossed – John goes into surgery today. Send speedy recovery vibes his way.

Warmup
Run to Sessions
Hip Mobility
10 Downdog Push-ups

Skill
15 Minutes

Levels 3/4
3-5 Nose to Wall Handstand Walk Outs*
12 Alternating Pistols

*For this exercise, start in a Handstand facing the wall, then shift your weight over your fingertips until your feet are no longer touching and you are balancing on your hands. Taking little steps, walk out about 5-6 feet and then either drop over into the bridge or walk back to the wall and come down.

Levels 0-2
3x Handstand Wall Walk Up
10/10 Box Step Ups

Starting in a plank with your feet touching the wall, walk your feet up and then walk your hands in as far as you are comfortable, if possible all the way into a nose to wall handstand. Keep your midsection engaged and your pelvis tucked the entire time, so your body stays in a strong plank all the way up the wall. Reverse the movement to come down.

Strength

Levels 2-4
18 Minutes

E3MOM
3 Back Squats
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes

E3MOM
5 Double Kettlebell Squats
30 second Reverse Tabletop

Conditioning

“Conflicts of Interest”

5 Minutes AMRAP
Burpee Toes to Bar

L3/4 – as rx
L2 – K2E
L0/1 – 5 Burpees, 5 Situps