The MVMT LAB – MVMTGPP
Warm-up
Warm Up (No Measure)
2 rds
4 Front Squat w/bar resting 5 sec @ bottom
4 Sotts Press with Bar
6 Hanging Scap Retractions
6 Push Ups
20 High Kicks on each leg
Metcon
Metcon (No Measure)
Teams of 3 (1:2)
4 Rounds (each)
15/12 Calorie Assault Bike
5 yd Shuttle Sprint (down and back)
10 yd Shuttle Sprint (down and back)
20 yd Shuttle Sprint (down and back)
10 Burpee Box Jump Overs (24/20)
– You Go, I Go –
Individual Option:
Every 5:00 (4 sets)
15/12 Calorie Assault Bike
5 yd Shuttle Sprint (down and back)
10 yd Shuttle Sprint (down and back)
20 yd Shuttle Sprint (down and back)
10 Burpee Box Jump Overs (24/20)
FIT
Teams of 3 (1:2)
4 Rounds (each)
12/10 Calorie Assault Bike
5 yd Shuttle Sprint (down and back)
10 yd Shuttle Sprint (down and back)
20 yd Shuttle Sprint (down and back)
10 Burpee Box Jump Overs (20/16)
LIFESTYLE
Teams of 3 (1:2)
4 Rounds (each)
12/10 Calorie Assault Bike
5 yd Shuttle Sprint (down and back)
10 yd Shuttle Sprint (down and back)
20 yd Shuttle Sprint (down and back)
10 Up Down + Box Step Up (20/16)
Cool Down
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side