The MVMT LAB – MVMTGPP
Warm-up
Banded 7’s
Monster Walks
-into-
3 sets
10 ring rows
5 Back Squats (empty bar)
Strength
Conditioning
2. Workout Prep
3 sets:
2 Back Squats (work up in weight)
3 Pull-ups (set 1)
3 Chest to Bar (set 2)
2 Bar Muscle Ups (set 3)
Metcon (Time)
* Target Time each set: sub 3 minutes
* Time Cap each set: 3:45 minutes
RX’d
0:00-4:00
30 Pull-ups
30 Back Squats (135/95)
-rest 2:00 –
6:00-10:00
20 Chest to Bar Pull-ups
20 Back Squats (185/125)
– rest 2:00 –
12:00-16:00
10 Bar Muscle Ups
10 Back Squats (225/155)
Fit
0:00-4:00
30 Pullups
30 Back Squats (115/95)
rest 2:00
6:00-10:00
20 Chest to Bar Pullups
20 Back Squats (155/125)
Rest 2:00
12:00-16:00
10 Bar Muscle Ups
10 Back Squats (185/155)
Lifestyle
0:00-4:00
30 Ring Rows
30 Dumbbell Squats (light)
rest 2:00
6:00-10:00
20 Jumping Pull-ups
20 Dumbbell Squats (moderate)
rest 2:00
12:00-16:00
10 Burpee Pull-ups
10 Dumbbell Squats (mod/heavy)
Cooldown
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)