Base #3 Week 1 - Sunday
Macrocycle: “There’s Something About Mary-thon” - Week 13 of 25
Mesocycle: Base #3
Minicycle: Week 1 of 4
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
4 Rounds (8 Stations)
A)
2min AMRAP FIIT
3-6 Strict Pull-ups (20% of a Max Set)
5-10 Push-ups (20% of a Max Set)
----2min Rest----
B)
2min
1min Row (*)
30sec Rest
30sec Air Bike (*)
----2min Rest----
*Air Bike and Row Paces
Round 1: Hard
Round 2: Easy
Rounds 3: Medium
Round 4: Hard
Easy = Lactate Zone 2 = Fastest Talkable Pace
Medium = 20min Race Pace
Hard = Fastest Sustainable Pace for the Prescribed Distance/Time.