THURSDAY

MVMNT Fitness – GPP

Warm-up (No Measure)

3 min Bike/Row/Ski

Crossover symmetry

10 elbow back

10 elbow backs knuckle back

10 elbow back knuckle back press

3 rounds

10 jumping jacks

10 sit-ups

10 banded bent over row

STRENGTH (2 Rounds for weight)

10-9-8-7-6-5-4-3-2-1

Seated Bottoms Up SA KB Press per Arm

Barbell Bent Over Row

Lateral hops
18 Minute Time Cap

Work Up in Weight

* quality movements over quantity

CONDITIONING

12 Minute Max Distance (Distance)

Run/ Bike/Row/Ski