The MVMT LAB – MVMTGPP
Warm-up
Warm-up (No Measure)
Warm up with a light pair of Dumbbells
Perform a 400-m Farmers Carry as a group:
At 100 m, perform 10 Front Squats
At 200 m, perform 10 Push-ups
At 300 m, perform 10 Step-back Lunges
At 400 m, perform 10 Deadlifts
Leg Prep
Perform 50 Single-unders
With 1 DB, perform 8 Cossack Squats
40 Single-unders
20 Hands from floor to Jumping Jack
30 Single-unders
10 Lying Glute Raises
20 Lateral Jumps over the Rope
Workout Prep
Warm-up (No Measure)
Spend 5 min. working up to a moderately high Seated Box Jump.
25 Double-unders
10 Box Jumps at their workout height
8 Step-ups using their workout weight
RX: Metcon (AMRAP – Rounds and Reps)
60 Double-unders
30 Box Jumps (24/20 in.)
15 DB Step-ups (40/25 lb.)
AMRAP 20 min.
FIT: Metcon (AMRAP – Rounds and Reps)
90 Single-unders
30 Plate Jumps
15 Step-ups
AMRAP 20 min.
Cooldown
Warm-up (No Measure)
Take a 200-400-m Walk or Row/Bike for 2-3 min. easy.