The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
8 DB Up-Downs* → DB Burpees* → Alt. DB Burpees**
10 Tuck-Ups → V-Ups → Kip Swings
50m Single Arm Suitcase Carry/Arm → 50m Single Arm Overhead Carry/Arm → 100m DBL DB Suitcase Carry
200m Run
*Do not Deadlift the DB up yet; this is merely to get the feel of placing one hand on the DB and the other hand on the floor.
**In the 3rd round, now let’s start Deadlifting the DB up after the Burpee.
Strength
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 12-16 Alt. Knees to Chest
MIN 2 – 8-12 DB Pull-Overs
(No Measure)
Workout
Jason’s Revenge (Time)
800m Run
100 Air Squats
80 Push Ups
60 Pull Ups
50 Sit Ups
40 Burpees
30 Devil Presses 35/25–devil press demo below
Modifications
Black: 400m Run, Subtract 15 reps from all
White: 400m Run, Subtract 20 reps from all
Grey: 200m Run, Cut all reps in half