Level 3 Test – THIS SATURDAY. Test starts at 10:30 am. The weather looks perfect for a couple of wall balls and a short run. NBD.

Beer Friday – Join us for the 6 pm workout on Friday followed by an informal parking lot tailgate. (Because one of the main coaches is turning 41) Bring a drink and the breeze to shoot.

Gym Closure – Friday, October 14th starting at 9 am – Sunday, October 16th. There will be a 6 am class on Friday morning. If the weather cooperates, we’ll hold Saturday morning’s class at the park. Full schedule Monday, October 10th, Indigenous People’s Day.

MVMNT Bowling Night – Okay, so the gym is closed. Let’s call it active rest. Saturday, October 15th at 6:00 pm. We have four lanes reserved at Marietta Lanes on Cobb Parkway. $20 per person in advance covers 2 hours of bowling & shoes. Please pay at the front desk.

Warmup 
Run to Sessions 2x

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Lateral Ape Walk
10 yd Panther Crawl
10 yd Frog Hop

Conditioning
“My Testament”

Levels 2-4
24 Minutes E4MOM (6 rounds)
200 yd Run
15 Pull-ups
15 Ball Slams

Levels 0/1
5x AFAP
200 yd Run
15 ring rows
15 ball slams

Core
3x 10 Ab Wheel Rollouts
40 yd Single Kettlebell Suitcase Carry R/L