Base #1 - Week #2 - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 2 of 25
Mesocycle: Base #1
Minicycle: Week 2 of 3

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

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2 Stations (HIIT / Core)

Starting at Either Station

A) HIIT

10 Rounds*

30sec Hard**

1min20sec Rest

*Alternate between Rower and Air Bike.

**Hard = Fastest sustainable pace for the given distance or time.

Article: MovementLink’s Cardio Pacing Tables

------4min Rest------

B) Core

2 Rounds

30sec Standing Band Rotations left

30sec Palloff Presses left

50sec Rest

30sec Standing Band Rotations right

30sec Palloff Presses right

50sec Rest

Then, 2 Rounds

30sec Donkey Kick Pulses at Top Position left

30sec Side Plank Lateral Leg Raises left

50sec Rest

30sec Donkey Kick Pulses at Top Position right

30sec Side Plank Lateral Leg Raises right

50sec Rest

Then, 1 Round

30sec Plank Up-Downs

1min20sec Mountain Climbers

Then, 1 Round

30sec Bicycle Crunches

1min20sec Sit-ups

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