Base #3 Week 4 - Wednesday

Macrocycle: “There’s Something About Mary-thon” - Week 16 of 25
Mesocycle: Base #3
Minicycle: Week 4 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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Section 1

12 x 1min Rounds FIIT
A)
Rounds 1, 3, 5, 7, 9, 11
AMRAP
2-5 Strict Pull-ups (20% of a Max Set)
5-10 Push-ups (20% of a Max Set)

*Start each AMRAP wherever you left the last one off.

B)
Rounds 2, 4, 6, 8, 10, 12
30sec AMRAP Double Unders
30sec AMRAP Single Unders

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Section 2

3 x Hard* Supersets
a. Double DB Bench Presses
b. Double DB Bent-over Rows
c. Banded AbMat Sit-ups

*Hard =
Rounds 1 & 2: 1 RIR (Reps in Reserve)
Shoot for 10-20 reps in set 1
Round 3: 0 RIR

Record weights for reference for each Wednesday of this cycle.

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