The MVMT LAB – Functional Fitness Classes
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm up (10-15 minutes)
2. Workout Prep
3 sets (each)
100m Run (Build up to workout pace)
-rest 20 seconds between sets-
Workout
Metcon (8 Rounds for time)
“You Really Are”
Sport
Teams of 2
8 Rounds (each/1:1)
60 yard Shuttle Sprint (5-10-15yd)
3 Sandbag Cleans (150/100)
Fit
Teams of 2
8 Rounds (each/1:1)
60 yard Shuttle Sprint (5-10-15yd)
3 Sandbag Cleans (100/70)
Lifestyle
Teams of 2
8 Rounds (each/1:1)
50 yard Shuttle Sprint (25/25yd)
6 Dumbbell Power Cleans (moderate)
Target time each set: 50-70 seconds
Time cap each set: 90 seconds
Cooldown/Mobility
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)