Base #2 - Week 3 - Sunday

Macrocycle: “There’s Something About Mary-thon” - Week 7 of 25
Mesocycle: Base #2
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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Section 1

35min AMRAP FIIT
Run*
15-30 Push-ups (60% of a Max Set)
30 KB Swings (Heavy)

*Run Distance
Sub 7:30 Best Mile: 550m Runs
7:30-10:00 Best Mile: 400m Runs
10:00+ Best Mile: 300m Runs

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Open Gym - Upper Body Muscle Building Option

Ideally, this workout is performed on Saturday or Sunday during Open Gym and replaces Sunday’s Class above.
If you complete this workout on Saturday, it is highly recommended to not take Sunday’s class as the muscles being used are too similar.

5 x Hard* Supersets
A) Double DB Incline Bench Press
B) Double KB Alternating One-arm Gorilla Rows
C) Strict Toes-to-bars or Hanging Knee Raises


*Hard today =
Supersets 1-3:
~2 Reps in Reserve
Adjust weights and exercises so that all set 1s are between 12 & 30 Reps.

Supersets 4 & 5:
0-1 Reps in Reserve