The winner of our first MVMNT Music Mix contest is …
🎶💿 John Livergood 💿🎶
If you see him around the gym, be sure to congratulate him on his swell music choices.
Jump Rope 3 minutes
Outside Cast Clean
Sets of 5/5
Try to increase weight, only if you have the technique down.
Work up to a heavy set of 3
You should do about 5 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank.
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the deadlifts.
5 Double Kettlebell Sumo Deadlift
10 Alternating T-Pushups
Hip Bridge Complex R/L (hold each position for 5 seconds)
20yd Heavy Sled Push
High Box Jumps
L3/4 – THREE box jumps, should be nearly max effort (stack plates on top of the 30″ box)
L0-2 – FIVE box jumps, challenge yourself