Base #2 - Transition Week - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 4 of 25
Mesocycle: Base #2
Minicycle: Transition Week

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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HIIT/Core

A)HIIT

4 Rounds

45sec Hard*

1min45 Rest

----Switch Machines----

4 Rounds

45sec Hard*

1min45 Rest

Article: MovementLink’s Cardio Pacing Tables

*Hard = Fastest Sustainable Pace for the Prescribed Distance/Time.Today, try and select a “Hard Pace” that you can sustain across the 4 rounds at each machine.

Build your capacity to hold hard paces and recover this cycle:

Track your 500m Pace on the Rower and your Cadence on the Air Bike

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

B) Core

4 Rounds

45sec Farmer Carry Marches (medium)

30sec Side Plank Hold left

30sec Side Plank right

45sec Rest

4 Rounds

45sec I-Y-T Supermans

1min Bar Hang

45sec Super Crunches