The MVMT LAB – MVMTGPP
Warm-up
3:00 Row (easy pace)
-into-
3 sets
10 Single Arm Dumbbell Press (each/light)
10 Dead bugs
10 Banded Rows
Conditioning
2. Workout Prep
5/4 Calorie Row
5 Dumbbell Bench Press
5/4 Calorie Row
Metcon (No Measure)
* Target time each set: 1:45-2:15
* Time cap each set: 3 minutes
Every 4:00 (8 sets)
15/12 Calorie Row
10 Dumbbell Bench Press (65s/40s)
15/12 Calorie Row
Fit
Every 4:00 (8 sets)
12/10 Calorie Row
10 Dumbbell Bench Press (50s/35s)
12/10 Calorie Row
Lifestyle
Every 4:00 (8 sets)
10/9 Calorie Row
10 Bench Press (light)
10/9 Calorie Row
Cooldown
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)