Final Transition Week - Sunday

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.

---

Section 1

Benchmark Week Starts Tomorrow!

2 Rounds (8 Stations)
Start at Any Station

A)
5min
Run (Easy)
Jumping Jacks with Remaining Time in Round

B)
5min
Row (Easy)

C)
5min
Round 1: Quad Mobility
Round 2: Tricep and/or Bicep Mobility

D)
5min
Air Bike (Easy)

**Easy = Lactate Zone 2 = Fastest Talkable Pace = 4hr Race Pace

---

Section 2: Movement Test

---

Open Gym - Upper Body Muscle Building Option

On transition weeks, there is no upper body muscle building option.
Complete the normal Saturday and/or Sunday classes.