The MVMT LAB – MVMTGPP
Warm-up
1:00 Row
1:00 Run
1:00 Bike
-into-
3 sets
10 Dumbbell Z-Press (light)
10 Alternating V-Ups
10 Single Arm Kettlebell Windmills (each)
10 Walking Lunges + Torso Twist
Conditioning
Metcon (Time)
* Target time: 13-15 minutes
* Time cap: 18 minutes
“Rusty Cage”
500m Row
20 Strict Handstand Push-ups
100’ Double Kettlebell Front Rack Lunge (2×53/35)
500m Row
100’ Double Kettlebell Front Rack Lunge (2×53/35)
20 Strict Handstand Push-ups
500m Row
FIT
500m Row
15 Strict Handstand Push-ups
100’ Double Kettlebell Front Rack Lunge (2×35/25)
500m Row
100’ Double Kettlebell Front Rack Lunge (2×35/25)
15 Strict Handstand Push- ups
500m Row
LIFESTYLE
300m Row
20 Dumbbell Push Press (light)
100’ Single Dumbbell Walking Lunge (Light)
300m Row
100’ Single Dumbbell Walking Lunge (Light)
20 Dumbbell Push Press (light)
300m Row
Accessory
Metcon (No Measure)
4 Rounds
10 Diamond Pushups
10 Ring Row Feet Elevated
20 Standing Tricep Extension w/ Band Inverted Skull Crusher
10 Seated Alternating DB Curls (each side)
10 overhead plate situps
10 Dip Support Leg Raise
30yd Isolateral DB Farmer Carry (Right Side)
30yd Isolateral DB Farmer Carry (Left Side)
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
-Rest 2 min b/t round-