The MVMT LAB – Functional Fitness Classes
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1 min row (easy pace)
30-sec single/double unders
5 deadbugs (each side)
10 Double Dumbbell Front Squats (light)
2. Workout Prep
2 sets: (with partner)
100m Row (each)
10 Double Unders (each)
5 Synchro Dumbbell Front Squats
Workout
Metcon (Time)
“Howdy Partner”
Partner Throwdown Friday
Freedom (RX’d):
1000/850m row (split)
100 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 double unders (each, at the same time)
1000/850m row (split)
Individual Option:
500/450m row
100 double unders
50 Dumbbell Front Squats (50s/35s)
100 double unders
500/450m row
Independence:
1000/850m row (split)
75 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (35s/25s)
75 double unders (each, at the same time)
1000/850m row (split)
Liberty:
800/700m row (split)
100 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 double unders (each, at the same time)
800/700m row (split)
**Target Score**
Target time: 14-16 minutes
Time cap: 20 minutes
Cooldown
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
Foot Smash with Ball:
https://www.youtube.com/watch?v=636EQMF2tME
Single Leg Down Dog:
https://www.youtube.com/watch?v=zfqS2TUiqUA