Announcements
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The MVMT LAB – Functional Fitness Classes
A: Warm-up (No Measure)
3:00 Run, Row, Ski, or Bike
Then,
3:00 Coach-led Mobility
Then,
Two Rounds of:
5 KB Weight Shift e/s
10 Barbell Bent-over Row
15 Barbell RDL
:20 Hollow Rock
B: Sumo Deadlift (6×3, building.)
Rest 1-1:30 between sets.
C: Primer (No Measure)
One Round of:
2:00 Machine Heat-up
10 TnG Deadlift
10 Wallball
5 Box Jump
D: Metcon (Time)
Lifestyle
For Time
750m Row
50 Deadlift 95/65#
75 Wallball 14/10#
50 Box Jump 16/12″
Fit/Sport
For Time
1000m Row
50 Deadlift 135/95#
100 Wallball 20/14#
50 Box Jump 26/16″ (S: 24/20″)
Time Cap: 18:00
Goal: Sub 16:00
-All work may be partitioned however athletes choose.