The MVMT LAB – Functional Fitness Classes
Warm Up
2:00 Bike
2:00 Row
then
3×10/10 Single DB Clean and Jerks
Weightlifting
Oly Primer
3rds (Barbell then Build)
4 Clean Deadlifts
3 Clean High Pulls
2 Power Cleans
4 Strict Press
3 Push Press
2 Push Jerks
then:
Take 3:00 to build to 74%
Power Clean + Push Jerk (2EMOM for 8 min @ 74% of 1 RM)
Conditioning
Side Crow Pose (Checkmark)
EMOM for 28min
Sport
Min 1: 15/12 Cal Row less than :50
Min 2: 200m Run
Min 3-4: 2rds of strict Cindy*
Fit
Min 1: 12/9 Cal Row less than :50
Min 2: 150m Run
Min 3-4: 2rds of strict Cindy*
Lifestyle
Min 1: 9/6 Cal Row less than :50
Min 2: 100m Run
Min 3-4: 2rds
5 Banded Pull Ups
5 Push Ups
10 Air Squats
*Cindy
5 Strict pull up
10 Push Ups
15 Air Squats