The MVMT LAB – MVMTROW
Warm-up
Activation #1 (No Measure)
1:30 Slow Row
1 Round of Strict “Cindy” (5 pull up, 10 push ups, 15 air squats
:30s second Samson Stretch each side
Into…
1:00 Moderate Row
5 Good Mornings
5 Back Squats
5 Bent Over Rows
Into…
:30s Fast Row
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Strength
Deadlift (1 Every :30sec for 15min)
Accessory
DB Bulgarian Split Squat 10,10,10, MAX
One Arm DB Row 8,8,8, Max
then:
3rds
20 Straight Arm Push Downs (suspend pvc or broom in a band from a pull up bar and keep arms straight as you push down
30 Calf Raises