Base #2 Week 3 - Wednesday

Macrocycle: “There’s Something About Mary-thon” - Week 7 of 16
Mesocycle: Base #2 of 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

3 Rounds FIIT (12 Stations)
Starting at Any Station

A)
40sec AMRAP
Bear Crawl

-----20sec Rest-----

B)
40sec AMRAP
Strict Pull-ups for Kipping C2B Pull-ups

-----20sec Rest-----

C)
40sec AMRAP
Double DB Push Presses (Heavy)

-----20sec Rest-----

D)
40sec AMRAP
Burpees

-----20sec Rest-----

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Section 2

3 Hard* Super Sets
a. Weighted Ring Dips
b. Weighted Pull-ups
c. Weighted AbMat Sit-ups**

*Hard =
Sets 1& 2 = 1 RIR, with our first set having total reps between 10 and 20. Adjust weight and variations as needed.
Set 3: 0 RIR

**Make last set a hard drop set of Weighted Ring Dips with Push-ups and of weighted AbMat sit-ups and then regular AbMat Sit-ups