Base #3 - Week 3 - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 15 of 25
Mesocycle: Base #3
Minicycle: Week 3 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.

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A) HIIT

2 Rounds* FIIT

2min Medium (8:00 - 6:00)

2min Hard (6:00 - 4:00)

4min Easy (4:00 - 0:00)

1min Rest

*Starting on either the Rower or the Air Bike for the first round,
then switch to the other machine

*Easy = Lactate Zone 2 = Fastest Talkable Pace / 4hr Race Pace
**Medium = 20min Time Trial Pace
***Hard = Fastest Sustainable Pace for the Prescribed Distance/Time.

Article: MovementLink’s Cardio Pacing Tables

—----5min Rest-------

B) Core

3 Rounds FIIT (17min time cap)

10 Band Face Pulls

20 Shoulder Taps

30 Bicycle Crunches

40 Mountain Climbers

50sec Superman Hold

1min Rest

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