The MVMT LAB – MVMTGPP
Warm-up
Activation #2 (Upper Focus) (No Measure)
2 Rounds:
250m Light-Paced Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
10 Scap Push Ups
15 AbMat Sit-Ups
30 seconds Single Unders
Strength
4rds
MAX Bar Dips
10 Barbell Front Raises
20 DB Lateral Raises
Metcon
“Air Bags” (Time)
7 Rounds:
10 Sandbag Reverse Lunges, 5 each leg (Front Rack or Zercher Carry)
10 Sandbag Power Cleans, 5 each shoulder
20 Lateral Hops over Bag (1 Jump = 1 Rep)
200 Meter Row
Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).