The MVMT LAB – Functional Fitness Classes
Warm Up
Chest Warm Up Day #3 (No Measure)
2rds
30sec Plank
30sec Dead Hang from Pull Up Bar
30sec Frog Pose
5 Clapping Push Ups
20 Shoulder Taps
10 Slow Air Squats
Strength
Bench Press (4×8)
Get some volume in working up in weight..count only work sets
Workout
Metcon (5 Rounds for time)
Dane County
RX’d
5 Sets (1 set every 3 minutes )
3 Rope Climbs
8 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (30/24)
-perform easy row as rest between sets-
Fit
5 Sets (1 set every 3 minutes )
2 Rope Climbs
8 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20)
Lifestyle
5 Sets (1 set every 3 minutes )
12 Jumping Pull-ups
8 Up Downs + Box Step up (20/16)