The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Jog
10 Alt. Step-Ups
5 Push-Up to Pike
10 Up-Downs
5/5 Single Arm DB High Pulls
2 ROUNDS
10 Alt. DB Deadlift (DB b/t the feet)
10 Box Jumps w/step down
5/5 Moose Antlers
5 Burpees
:30/:30 Single DB Overhead Hold
Strength
Metcon (Weight)
3 SETS
8 DB Arnold Presses
12 DB Key Press
16 Single DB Overhead Tricep Extension
-Rest As Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
5 ROUNDS
10 Alt. DB Devil Press (50/35)|(35/20)
15 Box Jumps (24/20)
Then Immediately Into…
100 Single DB Box Step-Ups (24/20)*
*Hold DB anywhere on body above the waist.
(Score is Total Time)
KG DB: (22.5/15)|(15/10)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
12 ROUNDS FOR TIME*
4 Alt. DB Devil Press (50/35)|(35/20)
8 Box Jumps (24/20)
Then Immediately Into…
150 Single DB Box Step-Ups (24/20)
*During the Rounds, P1 completes a full round while P2 Rests. Then switch completing 6 rounds each. On Step-Ups, P1 completes DB Step-Ups P2 holds Wall Sit…switch as needed. Hold DB anywhere on body above waist.
(Score is Total Time)
KG DB: (22.5/15)|(15/10)