The Rooted Alchemy experience will consist of two practices. Movement and Sauna (Heat Therapy). The first half will consist of unconventional training, open gym format where we will explore movement with the steel mace, steel clubs and kettlebells. There will be multiple stations with different tools. We will use this time to prime the body for movement, work on full range, compound movements using different inputs. The workout will be open format, the pace and skill level will be determined by the individual. Coaches will be on site to assist with this portion of the session. Once the body has moved for a bit, we will be ready for the sauna. Many benefits of using the sauna after working out, like the increase of blood flood and the activation of Heat Shock proteins. The recommended sauna practice will be to aim for 20 mins at around 180 degrees. But it does not have to be all continuous. We will aim for 20 mins, walking in and out of the sauna as many times as needed. The sauna will be open format as well, meaning you will be able to hang out till the session is complete using the sauna as you like. Coaches will be on-site to assist with the sauna practice. Make sure to hydrate the night before, bring some towels (one will be provided) and a change of cloths. Water will be provided, but bringing your own is always a smart idea.