The MVMT LAB – Functional Fitness Classes
Warm Up
Dynamic Warm Up Day #5 (No Measure)
1-3rds
:20 4 Way Dead Bug
3 Inch Worm Hands Only
30ft Knee Hug to Horizontal Lunge Twist
:30R/ :30L Lateral Banded Side Shoulder Raise
Weightlifting
Turkish Get Up (6×3 per side building in weight)
Conditioning
Miami River (Checkmark)
Sport
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)
Minute 2: 10 Strict Pull ups
Minute 3: 10 Deficit Push Ups (4″/2″)
Fit
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)
Minute 2: 8 Strict Pull ups
Minute 3: 8 Deficit Push Ups (2”/1″)
Lifestyle
Every minute (15:00)
5 sets
Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)
Minute 2: 10 Ring Rows
Minute 3: 10 Bar Push Ups
Target time each set: 25-35 seconds
Time cap each set: 50 seconds