Base #3 - Week 3 -Sunday

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.

---

Section 1

8 Rounds FIIT
1min to Complete 3 Bench Presses (70%)
1min to Complete 4-8 Strict Pull-ups (33% of a Max Set)
1min Row *| Air Bike* (**)
1min Rest

*Alternate Between the Rower and the Air Bike Each Round

**First 6 Rounds: Medium = The fastest pace that, fresh, would be sustainable for a 20 minute time trial.
Last 2 Rounds: Hard = Fastest Sustainable Pace for the Prescribed Time/Distance

---