Hey y’all, here are some May Announcements
05.26 – No open gym. no yoga.
05.27 – Memorial Day Workout – one class only at 9:30 a.m.

Looking Ahead
06.03 – Kids MVMNT Camp begins (select “Event Details” for dates and pricing)
06.04 – Level 1/2 Test at 6:30 p.m.
06.21 – Friday Night Drinks at Two Birds Taphouse at 8 p.m.

What I’m Watching: Wrestle a (NYT Critic’s Pick) documentary from PBS.

Warmup
0:00 – 10:00
Instructor led Jump Rope 5 minutes
Instructor Mobility

10:00 – 20:00
Work up to a max effort Turkish Getup

20:00 – 25:00
Workout Technique review

Conditioning

25:00 – 60:00 (35 minutes)

“Manifold”

3 Rounds for quality and strength.

Single Kettlebell Circuit
Use the same KB for the whole thing – your weakest link exercise will determine the weight you use. For most people, the Turkish Getup will be the limiting factor in this workout.
Alternate each movement with a partner.

15 Two-hand Swings
5/5 Clean and Press (push press if necessary)
10/10 Single arm Swings
5/5 Clean and Squat
20 Alternating Swings (switch hands every rep)
1/1 Getup
15 Two-hand Swings
5/5 High Pulls
5/5 Snatches
30 second Hardstyle Plank

L4 – 24/18
L3 – 22/16

Lower levels substitute movements as directed by your coach.