The MVMT LAB – MVMTGPP
Warm-up
2 sets:
1:00 Ski
1:00 Bike
1:00 Row
– rest 15 seconds between –
-into-
3 rounds
5 Alternating Dumbbell Bench Press (build across rounds)
10ft Sled Push build across rounds)
2. Workout Prep
1 set:
5 Dumbbell Bench Press (at workout weight)
10ft Sled Push (at workout weight)
Conditioning
Metcon (Time)
* Target time: 12-14 minutes
* Time cap: 16 minutes
10 rounds
10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)
50ft Sled Push (3×45/2×45) (OR 15 Jumping Air Squats OR 50ft bodyweight lunge)
Fit
10 rounds
10 Dumbbell Bench Press (40s/25s) (Or Bench Press 115/80)
50ft Sled Push (2×45+1×25/1×45+1×25)
Lifestyle
10 rounds
10 Bar Push-ups
50ft Sled Push (1×45/1×25)
Large Class
Teams of 2
10 rounds (each)
10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)
50ft Sled Push (3×45/2×45)
(Complete 1:1)
Strength
3-4 Rounds
10 Body Row on Racked Barbell
15 Tricep Dips
15 Ring Curls
10 Single Arm KB Situp Left
10 Single Arm KB Situp Right
10 Pulse Ups
10 Landmine Windmills (each side)
60 sec plank
-Rest 2 min b/t round-
Cooldown
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side