Base #2 - Transition Week - Wednesday

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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Section 1

5 x 6min Rounds
1 Hard* Superset
a. Incline Bench Press (55% of Bench Press)
b. Set Strict Pull-ups**

Then,
30sec Air Bike***

Rest with Remaining Time in Each 6min Round

*Hard:
R1, R2, & R3 = 2 RIR
R4, & R5 = 0-1 RIR

**Scale pull-ups in a way where you can get at least 10-15 in your first set.

***R1, R2, & R3 - 8-9 RPE
R4, & R5 - 9.5-10 RPE
RPE = Relative Perceived Exertion (Scale of 1-10)

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Section 2

1 Max Drop Set
a. Strict Hanging Knee Raises
b. AbMat Sit-ups