The MVMT LAB – Functional Fitness Classes
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Run
-into-
8:00 AMRAP
:30 Jump Rope
5 Scap Pull Ups
5 Up Downs
2 Low Bar Muscle Up Transitions
2. Workout Prep
1 set:
10 Double Unders
2 Burpee Pull Ups
5 Double Unders
1 Burpee Bar Muscle Ups
Workout
“Cheer up dude. It’s Christmas” (4 Rounds for time)
Freedom (RX’d)
4 sets
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
-rest 3:00 between sets-
Independence
4 sets
35 Double Unders
7 Burpee Pull Ups
35 Double Unders
2 Burpee Bar Muscle Ups
-rest 3:00 between sets-
Liberty
4 sets
50 Single Unders
10 Up Down + Ring Row
50 Single Unders
3 Up Down + Jumping pull Up
-rest 3:00 between sets-
Target time each set: 3:15 – 4 minutes
Time cap each set: 5 minutes
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 DB Box Step-Ups @ Light-Moderate weight – maintain control and quality RPE 5
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)