Monday, 16 December (0202)

MVMNT Fitness – GPP

X: Warm-up (No Measure)

2min Row/Bike

1min Couch Stretch R/L

2 Rounds: NFT:

10 Box Step Up

10 Low Box Jump

Then:

2 Rounds: NFT:

5 PVC Pass Throughs

10 Alt. Ankle Heel + Toe Touch

10 Alt. Rev. Lunge w/ Twist

A: Metcon (No Measure)

4 Rounds: NFT:

12 Tempo Goblet Squat (3/3/3/1)

8 Stagger Stance Good Morning R/L

10cal Bike

Rest 1min
TEMPO :

3sec DOWN

3sec HOLD (BOTTOM)

3sec UP

1sec at TOP

B: Metcon (No Measure)

4 Rounds: NFT:

15 KB Swing

10 KB Clean + Press R/L

15 Hanging Knee Raises

C: Metcon (Distance)

4 Rounds: For Reps

15-25 UB Wall Ball

1min Max Meter Row (Rower timer)

1min Rest