The MVMT LAB – Functional Fitness Classes
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
15 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)
2. Workout Prep
3 sets:
4 Power Snatch (build in weight)
10’ Overhead Walking Lunge (build in weight)
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Ring Muscle Ups
– 10-12 minutes practice-
Workout
Metcon (11 Rounds for time)
“LION”
Sport
90/70 Calorie Echo Bike
-Rest 3:00-
10 sets
9/7 Calorie Echo Bike
-Rest 1:1 between sets
Fit
70/55 Calorie Echo Bike
Rest 3:00
10 sets
8/6 Calorie Echo Bike
Lifestyle
40/32 Calorie Echo Bike
Rest 3:00
10 sets
30 seconds /30 seconds off Calorie Bike
Target time: 6-8 minutes
Time cap: 10 minutes
Cooldown/Mobility
Metcon (No Measure)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)