The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
Play “Zip-Zap-Zop”
Hip Warm-up/Thruster Prep
As a group, perform:
Spicy Hip Drill
Alternate with active Pigeon Stretch – Have them walk their hands around their body in a half circle, pausing on each side of the body on each leg
5-10 reps at each position
Then, have everyone grab a light DB and perform:
8 SA Push Presses (4/4)
8 SA Front Squats (4/4)
8 Thrusters (4/4)
2 rounds
Workout Prep
Warm-up (No Measure)
Pistol and Candlestick Prep
As a group, go through each progression, performing a few reps of each:
Hollow Rocks
Hollow Rock to stand, using hands if needed
Rolling Pistols
High Lateral Step-ups
Pistol on Box
Pistol to Box
Pistols
Workout Prep
In any order, complete:
20 Double-unders
10 SA Thrusters (5/5; use working weight)
5 Shuttle Runs
10-cal. Row
5 Candlesticks
10 Pistols
RX: Metcon (Time)
30 Double-unders
30 Single-arm DB Thrusters (50/35 lb.)
30 Shuttle Sprints
30 Candlesticks
30-cal. Row
30 Pistols
Metcon (Time)
30 Fast Feet
30 Single-arm DB Thrusters
30 Shuttle Sprints
30 Candlesticks
30-cal. Row
30 Elevated Rev. Lunges