The MVMT LAB – Functional Fitness Classes
Warm-up
Warm-up (No Measure)
Banded 7’s Warm Up
-into-
3 sets:
5 Empty Bar Tempo Bench (slow and controlled)
5 GHD’s to Parallel or :20 Plank
2. Workout Prep
3 sets:
3 Bench Press (build in weight)
3 GHD’s
Workout
Metcon (Time)
“Bamm-Bamm Rubble”
Sport
7 rounds
11 Bench Press (135/95)
15 GHD Sit Ups (Or 20 Alternating V-ups)
Fit
7 rounds
11 Bench Press (115/80)
10 GHD Sit Ups + 6in riser (Or 14 Alternating V-ups)
Lifestyle
7 rounds
11 Bar Push Ups
15 Sit Ups
Target time: 12-14 minutes
Time cap: 18 minutes
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)