Social Media Challenge – if you’re traveling this summer, don’t forget your MVMNT shirt. Take a picture with your shirt during your vacay, tag us on facebook or instagram, and we’ll choose a lucky winner to get a prize!

Warmup
0:00 – 15:00
Run to Sessions 2x
Animal Mobility

15:00 – 30:00
3x Kettlebell Warmup/Skill Circuit

5 Single Arm Swings
3 High Pulls
1 Snatch
1 Windmill
1 Reverse Getup
30 seconds Side Plank (same side that was holding the bell)
Repeat entire sequence on the other arm.

Suggested starting weights*:
L4 – 20/16k
L3 – 18/14k
L2 – 16k/20#

*You may increase the weight after the first time through if you need more of a challenge; but keep in mind this is a warmup, you should feel invigorated and ready to work hard when you have finished–not wiped out.

Conditioning
(35:00 – 60:00)

“Stalag Riddim”

24 Minutes E3MOM (8 rounds)

Levels 3/4

12 Unbroken Pause Squat Wall Balls – HOLD FOR ONE SECOND AT BOTTOM
200 Yd Run

Each run interval should be as fast as possible, with the goal of having 1+ minutes of recovery before the next round.

Level 2

200 yd Run
12 Pause Squat Wall Balls – HOLD FOR ONE SECOND AT BOTTOM

Try to get the Wall Balls unbroken if possible. Run fast–you should have a solid minute to rest between rounds.

Level 1

200 yd Run
10 Pause Squat Wall Balls