The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
:20/:20 Top of the Ring Hold (Pronated & Supinated)
12 Reverse Lunges
10 Step-Ups
:20 Hollow Body Hold
:20 Superman Hold
Strength
Metcon (Weight)
3 SETS
:30 Pronated Active Hang
-:30 Rest-
:30 Supinated Active Hang
-:30 Rest-
1:00 Mixed Grip Hang*
-1:00 Rest b/t Sets-
*One hand will be Pronated one hand will be Supinated. At the :30 mark switch hands.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – :45 KB Goblet Reverse Lunges (53/35)|(35/26)
MIN 2 – :45 Single DB Hollow Body Flutter Kicks (50/35)|(35/20)
MIN 3 – :45 Single DB Front Rack Step-Ups (24/20)*
MIN 4 – :45 Mixed Grip Hold**
*Single DB optional.
**Hold DB in Suitcase position and KB in Front Rack position. Switch sides every round.
(Score is Reps)
KG KB: (24/16)|(16/12)
KG DB: (22.5/15)|(15/9)