Base #1 - Week #3 - Friday

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

40sec Hard**

1min20 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

3 Rounds

40 sec Hanging Knee Raises

15 Supermans

Rest with time remaining

3 Rounds

40 sec Renegade Rows (light)

10 Plank Pull-throughs

Rest with time remaining

3 Rounds

40 sec Penguin Taps

10 Laying Leg Raises

Rest with time remaining

1 Round

40 sec Russian Twists (light)

20 Sit-ups