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The MVMT LAB – Functional Fitness Classes
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Tabata (20 seconds on/10 seconds rest)
4 sets (each)
Row
Russian Kettlebell Swings
Up Downs
2. Workout Prep
2 sets:
5/4 Calorie Row
4 Kettlebell Swings (build in weight)
Workout
Workout (Time)
Smells like Teen Spirit
Sport
3 Rounds
30/24 Calorie Row
30 American Kettlebell Swings (53/35)
Fit
3 Rounds
25/20 Calorie Row
30 American Kettlebell Swings (35/26)
Lifestyle
3 Rounds
20/16 Calorie Row
20 Russian Kettlebell Swings (light)
Target time: 8-10 minutes
Time cap: 14 minutes
Core Work
Core (Checkmark)
4 sets:
30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 1:00 beteen sets
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)