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
Functional Strength
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
“Oh look, a deli meat!” (Time)
Sport
800m Farmer Carry (35s/25s)
-Every 1:00 (including 0:00) perform 5 Burpees-
Fit
800m Farmer Carry (25s/15s)
-Every 1:00 (including 0:00) perform 4 Burpees-
Lifestyle
400m Farmer Carry (light)
-Every 1:00 (including 0:00) perform 5 Up Downs-
Target time: 10-12 minutes
Time cap: 20 minutes