The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES (:45 Work/ :15 Rest)
MIN 1: Plate Overhead Hold
MIN 2: Row (Arms Only)
MIN 3: Slow Plate Bent Over Row
MIN 4: Row (Legs Only)
MIN 5: KB Suitcase Hold
MIN 6: 250m/200m Row
Strength
Push Press (1×5)
2×5 @ 70%
2×5 @ 75%
1×5 @ 80%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
800/650m Row
200m KB Suitcase Carry (53/35)|(35/26)
(Score is Time)
KG DB: (24/16)|(16/12)