Wednesday

MVMNT Fitness – GPP

A: Warm-up (No Measure)

3 rounds

30 sec light row, 30 moderate, 30 hard row

10 DB/KB deadlift, 10 deadlift high pull

Plank with KB tap

Then

2 rounds

30 sec dead hang – 30sec scap pulls – 10 ring rows

20 Superman

B: Metcon (Weight)

EMOM for 8 min

1)8 Hanging knee to elbow

2)6 DB/KB Cleans + goblet squat

C: Metcon (Time)

For time:

20/15 Cal Row

15 Ring rows

10 DB/KB Cleans + goblet squat 35/26

15 Ring rows

20/15 Cal Row

Rest 2 min

Repeat!!!!!!
RX+ Pullups