WEDNESDAY

MVMNT Fitness – GPP

Warm-up (No Measure)

3 min Row

3 Rounds

20 Banded Pull apart

10 Lunges

Then

3 Rounds

12 Single leg Glute Bridge

12 Sit-ups

STRENGTH

4 to Rounds

A1: Spanish Squats (10-12 reps)

A2: Dual DB/KB B-Stance RDL (8-10 reps/leg)

rest 2 minutes between sets

CONDITIONING

FITNESS (AMRAP – Reps)

Every Minute on the Minute for 5 Sets

Min 1: Max Sandbag Box Step Up

Min 2: 10 Kettlebell or DB Swing

Min 3: Max Reverse Alternating Lunges
Recommended:

Ladies: 30#

Gents: 40#

PERFORMANCE (AMRAP – Reps)

Every Minute on the Minute for 5 Sets

Min 1: Max Sandbag Box Step Up

Min 2: 10 Kettlebell or DB Swing

Min 3: Max Jumping Alternating Lunges
Recommended:

Ladies: 35#+

Gents: 50#+

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