The MVMT LAB – Functional Fitness Classes
Warm Up
5min for Quality
1:00 Row
10 Sotts Press (Light)
15 Medball Jumping Squats
Weightlifting
Review Deadlift Mechanics
then:
Spend 5min to Build to starting weight.
Deadlift (1 every :30 for 15min @ 65% of 1RM)
Conditioning
Compass Pose (AMRAP – Reps)
Death by Row and Burpees
EMOM till Failure
Sport
Min 1: 10/7 Cal on Row
Min 2: 6 Burpees
Min 3: +1 on Row
Min 4: +1 on Burpees
Fit
Min 1: 8/5 Cal on Row
Min 2: 4 Burpees
Min 3: +1 on Row
Min 4: +1 on Burpees
Lifestyle
Min 1: 5/2 Cal on Row
Min 2: 3 Burpees
Min 3: +1 on Row
Min 4: +1 on Burpees