The MVMT LAB – MVMTGPP
Warm-up
Kettle Bell Warm Up (No Measure)
3 rounds
8 Russian Swings
8 Goblet Squats
8 DeadLift
Weightlifting
For Quality:
2 Rounds
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Around the Worlds (each direction)
7 Plank Walk Steps (each direction)
30yd KB Front Racked/Overhead Carry (right racked/left overhead)
30yd KB Front Racked/Overhead Carry (right overhead/left racked)
*Rest 2:00 b/t sets
Conditioning
Metcon (Time)
(RX’d)
Teams of 2
5 rounds (each/1:1)
15/12 Bike Cals
250/200m Ski
3 Sandbag Squats (150/100)
15yd Sandbag Front Carry (150/100)
2 Sandbag Squats (150/100)
15yd Sandbag Front Carry (150/100)
1 Sandbag Squats (150/100)
*Partner 1 will complete an entire round, followed by partner two.
Fit
5 rounds (each/1:1)
10/8 Bike Cals
200/175m Ski
3 Sandbag Squats (100/70)
15yd Sandbag Front Carry (100/70)
2 Sandbag Squats (100/70)
15yd Sandbag Front Carry (100/70)
1 Sandbag Squats (100/70)
Lifestyle
5 rounds (each/1:1)
8/6 Bike Cals
175/150m Ski
10 Dumbbell Squats (moderate)
15yd Dumbbell Farmer Carry (moderate)
8 Dumbbell Squats (moderate)
15yd Dumbbell Farmer Carry (moderate)
6 Dumbbell Squats (moderate)