WEDNESDAY

MVMNT Fitness – GPP

STRENGTH

For 4 Sets

Paused Front Squat (8 reps)

2 second pause at the bottom of each rep

working up each set

rest 90 seconds to 2 minutes between sets

CONDITIONING

FITNESS (Time)

50-40-30-40-50 reps

Lateral Jump Over KB/DB

30-20-10-20-30

SA KB/DB Push Press (switch arms every 5 reps)
10 Minute Time Cap

Recommended:

Ladies: 35#

Gents: 50/53#

PERFORMANCE (Time)

50-40-30-40-50 reps

Double Unders

30-20-10-20-30

SA KB/DB Push Press (switch arms every 5 reps)
10 Minute TIme Cap

Recommended

Ladies: 40+#

Gents: 55+#

3-4 sets:

12-15 Hip Circle Glute Bridges

15-20 Tuck-ups

Rest as needed