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* Set Bench Press (60%)
~20sec Rest
1 Hard* Set Strict Pull-ups**
~20sec Rest
30sec Air Bike***
Rest with Remaining Time in Round

*Hard = R1 & R2 - 4 RIR
R3, R4, & R5 - 0 RIR

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

***R1 & R2 - Medium/Hard (8/10 Effort)
R3, R4, & R5 - Hard (9/10 Effort)

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Section 2

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