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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:
10 Steps Bear Crawl
6 Push-up to Side Plank w. Pause
15 Glute Bridge
The,
Turkish Get-up Mechanics Review
B: Metcon (AMRAP – Rounds and Reps)
20:00 for Quality
Mono. Option A, B, C, or D
6 Turkish Get-up
30 Russian Twist
Mono. Options :
(A) 600m Run
(B) 750m Row
(C) 1500m Bike
(D) 750m Ski
-Complete this piece at a conversational pace (70% effort) with light to light-moderate weights.
-Mono. Options may change each new round.
-Turkish Get-up are 6 total reps per round. Choose a moderate weight KB.
-Russian Twist are R to L = 1; these may be loaded or unloaded.
C: Accessory (Checkmark)
2-3 Rounds for Quality
8 Prone Shoulder W w. Reach
5 Banded Half-kneeling Thoracic Rotation e/w
Rest as needed.
-Prone Shoulder W w. Reach may be done with a light load.
-Perform Banded Half-kneeling Thoracic Rotation without resistance unless you are able to work through full ROM.