The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
5 x Jefferson Stretches each (with PVC) (I do 1 rep, you do 1 rep)
5-10 reps of Partner PVC Complex
30 sec. each side Lower Back/Hip Stretch
30 sec. Partner Pec Stretch
P1 performs Air Squats while P2 holds the bottom of the Squat
P1 performs Handstand Hold while P2 Holds a Side Plank
Workout Prep
Warm-up (No Measure)
P1 does 1 Front Squat + 1 Wall Ball, then tosses it to P2, who does the same.
Then, P1 does 2 Front Squats + 2 Wall Balls, then tosses it to P2, who does the same…and so on until they have both completed 5 Front Squats + 5 Wall Balls.
RX: Metcon (Time)
50 Wall Balls (heavy)
200-m KB Carry (24/16 kg)
2-min. Side Plank Hold
200-m KB Carry
50 Wall Balls
FIT: Metcon (Time)
40 Wall Balls
200-m KB Carry
1-min. Side Plank Hold
200-m KB Carry
40 Wall Balls
Cooldown
Warm-up (No Measure)
Frog Stretch Hold
10 Plane Crash Victims
Wall-facing Hip Flexor Stretch