MONDAY

MVMNT Fitness – GPP

Warm-Up (No Measure)

3 min Bike

One minute couch stretch on each side.

3 Rounds

20 Gluth bridge

10 light Banded goodmornings (working on sending the hips backwards)

10 alternating V-ups

20-30 sec bear plank

STRENGTH

Deadlift (6-4-4-4-3-2 reps )

Working up each set

Rest 2 minutes between each set

(not looking for max effort, looking to hit a heavy set of 2 with great form)

CONDITIONING

FITNESS/PERFORMANCE (Time)

For 6 sets:

14 SA DB Box Step Ups ( switch arms as needed)

6 Alt Single Arm Devils Press

26 Lateral Hops

Rest 1 minute between sets
Recommended:

Guys – 24″ / 50#

Ladies – 20″ / 35#

(weight can be held in goblet, suitcase, or on a shoulder. Try and find the best thing for you and be sure you choose a weight that allows you to stay in a good position while steeping over a box)

Additional Optional Muscle

3-4 sets:

8-10 Goodmornings

12-15 Hanging Leg Raises

Rest as needed

Additional Optional Endurance

Mixed Aerobic Work

4 sets:

Row 500m

Run 400m

Rest 2 minutes between sets