The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Jog (:30-:40 Bike/Row/Ski)
10 Up-Downs
5 Scap Push-Ups + 10 SLOW Alt. Plank Shoulder Taps
5 Up-Down + Down Dog*
*1 Rep = Up-Down into Down Dog positions
Immediately into …
2 ROUNDS
5/5 Moose Antlers
5 Scap Pull-Ups (activate those lats!)
10 Alt. Step-Ups (option to add weight in 2nd round)
:30 Hollow Hold
Workout
Metcon (AMRAP – Reps)
EMOM x 25 MINUTES
MIN 1 – :45 Burpees
MIN 2 – :45 Strict Pull-Ups
MIN 3 – :45 Single DB Box Step-Ups (24/20)*
MIN 4 – :45 DB Slides
MIN 5 – :45 Cardio Choice
*Athlete choice weight. Keep weight Moderate.
(Score is Total Strict Pull-Ups)
Post-Workout Strength
Metcon (Weight)
EVERY 3:00 x 4 SETS
12 Single DB Waiter Curls
12 Single DB Skull Crusher
24 Single DB Hollow Body Flutter Kicks
(Score is Weight)