Monday, 13 January

MVMNT Fitness – GPP

X: Warm-up (No Measure)

2 Rounds: NFT:

2min Row

50′ Zombie Walk

50’Spider Man + Reach/Inch Worm

30sec Sit in Squat

A: Metcon (No Measure)

Every 4mins for 20mins

1) 6 Box Squat (%)

2) 50′ KB Front Rack Walking Lunge/12 Wt. Box Step Up

A: Box Squats (6-6-6-6)

Pause 1-2 sec on the box, but stay engaged and don’t bounce off the box
Linear (65%-75%)

B: Metcon (No Measure)

3 Rounds: NFT:

8-12 Good Mornings

15 KB Swing (Russian)

15/12cal Bike