THURSDAY

MVMNT Fitness – GPP

Warm-up (No Measure)

2 min Bike/Row/Ski

Crossover Symmetry

2 Rounds

-Elbow back x10

-Strait Arms overhead x10

-T’s (arms strait and out to the side) x 10

2 Rounds

12-20 Empty Barbell Bench

12-15 Kneeling Push-ups (control the downward movement while keeping the elbows close to the body)

STRENGTH

Bench Press (7-5-5-3-3 reps)

work up each set

rest 2 minutes between sets

*No failing

CONDITIONING

FITNESS (Time)

2-4-6-8-10-8-6-4-2

DB or KB Hang Power Cleans

*After each set of Power Cleans, complete

10 Ring Rows

10 Cal Bike

*Do 2 DB or KB Hang Power Cleans, then 10 Ring Rows, then 10 Cal Bike. Right into 4 DB or KB Hang Power Cleans, then 10 Ring Rows, then 10 Cal Bike. Right into 6 DB or KB Hang Power Cleans, then 10 Ring Rows, then 10 Cal Bike. So on and so forth………
Recommended:

Ladies: 25-35#

Gents: 45-55#

PERFORMANCE (Time)

2-4-6-8-10-8-6-4-2

Hang Power Cleans

*After each set of Power Cleans, complete

10 Stem Bar Rows

200m Run
Recommended:

Ladies: 100-105#

Gents: 140-155#