The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Legs Only Bike*
10 Alt. Quad Heel Taps
8/8 Lateral Box Step-Ups
25ft Side Shuffle (each direction)
5 Jumping Air Squats
*2nd Round: Arms Only
3rd Round: Arms + Legs
Strength
Metcon (Weight)
4 SETS
1:00 EZ Bike
:45/:45 DB Goblet Elevated Curtsey Squat
:45/:45 DB Filly Hold*
*Hold one DB in the Front Rack and one DB OH. At :45 switch sides.
-No Rest b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 24 MINUTES
MIN 1 & 2 – Cal Bike*
MIN 3 & 4 – 10 DB Goblet Step-Ups (50/35) + Max Box Jumps (24/20)
*R1 & R2 – 25/20 Cals
R3 & R4 – 27/22 Cals
R5 & R6 – 30/25 Cals
(Score is Reps)
Modifications
4-5 As written
3
*R1 & R2 – 20/15Cals
R3 & R4 – 22/17 Cals
R5 & R6 – 25/20 Cals
1-2
*R1 & R2 – 15/10 Cals
R3 & R4 – 17/12 Cals
R5 & R6 – 20/15 Cals