Base #3 - Transition Week - Sunday

Macrocycle: “There’s Something About Mary-thon” - Week 12 of 25
Mesocycle: Base #3 Transition Week
Minicycle: Week 1 of 1

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

2 Rounds FIIT (6 Stations)
Start at any station

A)
5min Round
2min Hard* Row
Hard Set Ring Dips
Rest with Remaining Time

B)
5min Round
2min Hard* Air Bike
Hard Set Horizontal Ring Rows
Rest with Remaining Time

C)
5min Round
2min Burpee-to-plates* (Jump to 25lb Bumper Plate)
1min Plank Hold
2min Rest

*Hard = Fastest sustainable pace across the prescribed distance or time. Most day’s, “hard” is the best pace you can maintain on each individual interval. Today however, we want your hard pace to be in context of the whole workout, so try and choose a pace in round 1 that in round 2 causes a 10 out of 10 effort to sustain.

Article: MovementLink’s Cardio Pacing Tables