Final Transition Week - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 25 of 25
Mesocycle: Final Transition Week Before Benchmark 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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A) HIIT

Start on Rower or Air Bike

4 Rounds
1min40sec Easy
20sec Hard

----4min Rest----

Repeat on Other Machine

*Easy = Pace that, fresh, could be maintained for 2+ hours.
Hard = Fastest sustainable pace for the prescribed distance or time.

Article: Cardio Pacing Tables

———4 min Rest———

B) Core

10 x 2min Rounds

10 Penguin Taps

10 Plank Knee Taps

10 Around The World Hanging Knee Raises

Rest with time remaining

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Section 2: Movement Test

Laying Spine Rotation

Can you get your shoulders to the ground?
Foam roller between knees with legs at 90-degrees with torso.

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