The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 DB Deficit Push-Ups
10 Arm Haulers
5 Strict Burpees
10 Hollow Rocks
Into …
2 ROUNDS
5 Kip Swings
10 Burpees
5 KB “Hip Pops”
10 Alt. Curtsy Squats
Strength
Metcon (No Measure)
3 SETS*
2 Jumping Kipping C2B
2 Big Kip Swings
3 x 2-for-1 C2B
*Rest between movements as needed.
-Rest As Needed b/t Sets-
Into…
3 SETS FOR QUALITY
5-7 Kipping Chest to Bars
-Rest As Needed b/t Sets-
(No Measure)
Workout
THE LATMAN RISES (Time)
FOR TIME
5-7-9-11-13-15-17
Russian KB Swings (70/53)|(53/35)
Pull-Ups*
Burpees
*C2B Optional.
(Score is Time)
KG KB: (32/24)|(24/16)
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
5-7-9-11-13-15-17
Russian KB Swings (70/53)|(53/35)
Pull-Ups**
*P1 works on round of 5s while P2 completes Max Burpees. Once P1 is done P2 begins on their round of 5’s and P1 completes Max Burpees. Keep one running Burpee number for the team. Athletes will complete all reps in this fashion until they finish the 17s. If there is still time left they will start back at the beginning.
**C2B Optional.
(Score is Total Burpees)
KG KB: (32/24)|(24/16)