WEDNESDAY

MVMNT Fitness – GPP

Warm-up (No Measure)

2 Min Bike/Row/Ski

5 Min of stretch

-Coach Stretch

-Lizard Stretch ( https://youtu.be/OQqsKLon9Jw )

20 Lunges

2 Sets x 10 Back Squat with empty bar followed 20 sec bear planks

STRENGTH

Pause Back Squat (8-6-6-4-4 reps with 2 second pause at the bottom)

working up each set

rest 2 minutes between sets

CONDITIONING

FITNESS (Time)

12 Burpees

12 DB or KB Single Arm Front Squats/Arm ( https://youtu.be/BtagS538068 )

12 Burpees

24(total) DB or KB Lunges ( https://youtu.be/N9fUKT0PyHU )

12 Burpees

200m Ski/Row

12 Burpees

24(total) DB or KB Lunges

12 Burpees

12 DB or KB Single Arm Front Squats/Arm

12 Burpees
18 Minute Time Cap (don’t work longer than 18 min.)

Recommended:

Ladies: 35#

Gents: 50-53#

Lunge Tips- Use a load that allows you to control your body to the ground. Don’t let your knee bounce off the ground or let your chest fall forward during the movement. Focus on keeping the knee in a fixed position during the drive upwards.

PERFORMANCE (Time)

12 Burpee Pull Ups

12 DB/KB Single Arm Front Squats/Arm

12 Burpee Pull Ups

24 DB/KB Single Arm Lunges

12 Burpee Pull Ups

200m Run

12 Burpee Pull Ups

24 DB/KB Single Arm Lunges

12 Burpee Pull Ups

12 DB/KB Single Arm Front Squats/Arm

12 Burpee Pull Ups
Recommended

Ladies: 40-50#

Gents: 60-72#

Additional Optional Muscle

Every 2 minutes for 4 sets (8 minutes):

10 Alternating Curtsy Lunges

12 Landmine Rotations (total reps)

Additional Optional Endurance

Rowing Endurance

For 8 sets:

Row 1 minute @HARD Effort

Recovery Row 1 minute @EASY Effort

Rest 2 minutes then…

Row 2 minutes @Max Effort