Monday

MVMNT Fitness – GPP

A: Metcon (No Measure)

3 Rounds NFT

16 Bent over pendulum Row

50’ Over Head Carry (R/L)

6 Pause Pull Ups

15 Air squats
*pause at the top 10 sec

B: Box Squats (5-5-5-5-5)

Pause 1-2 sec on the box, but stay engaged and don’t bounce off the box
*20 Glute Bridge Between Round

C: Metcon (Calories)

Bike 6 Min

Min 1 – 50 RPM / 45 RPM

Min 2 – 55 RPM / 50 RPM

Min 3 – 60 RPM / 55 RPM

Min 4 – 65 RPM / 60 RPM

Min 5 – 70 RPM / 65 RPM

Min 6 – 75 RPM / 70 RPM
*if you fall bellow recommended RPM for the min rest :45 sec and start from the beginning