The MVMT LAB – Functional Fitness Classes
Warm-up (No Measure)
Banded 7’s + Monster Walks
-into-
3 sets
50m Jog
5 Inch Worms
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
2. Workout Prep
3 sets: With partner
100m Run Together
1 Synchro Wall Walk
3 Synchro Overhead Squats (build up in weight)
Workout (Time)
We are Never Ever Getting Back Together
Sporty Sport Sport….
Partner Workout:
400m Run (together)
20 Synchro Wall Walks
800m Run (together)
20 Synchro Overhead Squats (135/95)
400m Run (together)
Sport
Partner Workout:
400m Run (together)
15 Synchro Wall Walks
800m Run (together)
30 Synchro Overhead Squats (95/65)
400m Run (together)
Fit
Partner Workout:
400m Run (together)
10 Synchro Wall Walks
800m Run (together)
30 Synchro Overhead Squats (75/55)
400m Run (together)
Lifestyle
Partner Workout:
200m Run (together)
10 Synchro Inch Worms
400m Run (together)
30 Synchro Dumbbell Front Squats (light)
200m Run (together)
Target time: 14-16 minutes
Time cap: 20 minutes
()
Optional Core Accessory (4 Rounds for time)
For Time/Quality:
2 Rounds
20 Abmat Situps
30 Sec Plank
30 Flutter Kicks (each side)
30 Sec Side Plank (Right)
30 Sec Side Plank (Left)
15 Seated Oblique Twists w/ medball (each side)
Coodown/Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)