The MVMT LAB – Functional Fitness Classes
Warm Up
5min for Quality
15/12 Cal Row or Ski
5/5 Single Arm Kneeling DB Press
15 Banded Face Pulls
10 Toes Up RDL (Medium weight)
Weightlifting
Push Press (Every 1:30min for 6min (primer)
1×10 (55%)
1×8 (58%)
1×6 (61%)
1×4 (72%)
then:
(work)
Every 2:00 for 8:00min
Strict Press
4×8 @ 90 % of last weeks 8RM
)
Shoulder Press
Conditioning
Bow Pose (Time)
Sport
For Time
50-40-30 Cal on Bike
10-10-10 Sandbag Clean 100/70
Rest 1:30 after each set of cleans
Fit
40-30-20 Cal on Bike
10-10-10 Sandbag Clean 70/50
Rest 1:30 after each set of cleans
Lifestyle
30-20-10 Cal on Bike
10-10-10 Sandbag Clean 50/30
Rest 1:30 after each set of cleans
Try to increase your pace on each bike and hold your pace the same on all sandbag rounds.