The MVMT LAB – Functional Fitness Classes
Warm Up
Warm-up (No Measure)
Tabata Row (10 sets)
20 seconds on/10 seconds off
-into-
3 sets:
5 Single Arm Dumbbell Shoulder Press
5 Deadlifts (empty bar – build across sets)
10 Box Step Ups
2. Workout Prep
2 sets:
5 Dumbbell Shoulder to Overhead
5 Deadlifts (build up in weight)
2 Box Jump Overs (build up in height)
Workout
Tiger Shark (Time)
(RX’d)
5 rounds
21 Dumbbell Shoulder to Overhead (35s/25s)
15 Deadlifts (185/125)
9 Box Jump Overs (30/24)
Fit
4 rounds
21 Dumbbell Shoulder to Overhead (25s/15s)
15 Deadlifts (155/105)
9 Box Jump Overs (24/20)
Lifestyle
4 rounds
15 Dumbbell Push Press (light)
12 Dumbbell Deadlifts (light)
9 Step Ups
Target time: 16-18 minutes
Time cap: 22 minutes
* See Coaches Notes for Limited Equipment and Large Class Option
Cooldown
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
Accessory
Warm-up (No Measure)
Mayhem Ready: Daily Maintenance 10Mins Posterior Chain