The MVMT LAB – MVMTGPP
Warm-up
7 min AMRAP:
30 sec row (easy pace)
10 heel toe rocks
10 plate toe taps (each side)
5 Wall Balls (focus on breathing and arm cycling)
3 Box Jumps (increase in height across warmup)
Conditioning
2. Workout Prep
5/4 Calorie Row
5 Wall Balls (build in weight)
2 Box Jumps (build in height)
Metcon (Time)
* Target time each set: 2 minutes -2:30
* Time cap each set: 3 minutes
“Deadman’s Chest”
6 sets:
20/16 Calorie Row
15 Wall Ball (30/20)
10 Box Jumps (30/24)
-rest 1:1 between sets-
Fit
6 sets:
16/14 Calorie Row
15 Wall Ball (20/14)
10 Box Jumps (24/20)
-rest 1:1 between sets-
Lifestyle
6 sets:
15/12 Calorie Row
12 Wall Ball Thrusters (light)
10 Box Step Ups (20/16)
-rest 1:1 between sets-
Cool Down
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)