Base #2 Week 1 - Monday

Macrocycle: “There’s Something About Mary-thon” - Week 5 of 16
Mesocycle: Base #2 of 2
Minicycle: Week 1 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.

---

Section 1

Back Squat
Warm-up Sets
1 Set of 8 (Barbell) -6:00
1 Set of 8 (40%) -4:00
1 Set of 4 (55%) -2:00

Working Sets (Using 4min30sec Rounds)
3 Sets of 8 (65% or Build to 8 RTM)

---

Section 2

6 x 2min Rounds FIIT*
20 Bounds on and off of Bumper Plate**
6 Left-arm*** Lunges (Heavy)
6 Right-arm Lunges
20 Bounds on and off of Bumper Plate**
Rest with Remaining Time in Each Round

1min30sec Time Cap Each Round

*Intent - Each Round should be as fast as possible (with good technique)
**Adjust number of bounds as needed to beat the time cap
***Start with a different arm each round.