MUD Base #1 Week 1 - Monday

Post-DUBS Brunch

Macrocycle: “Murph’s Up Dude” - Week 1 of 25
Mesocycle: Base #1
Week: 1 of 3

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

12min AMRAP FIIT
1 Left-arm DB Turkish Get-ups (Heavy)
6 Left-arm DB Snatches
12 Air Squats
1 Right-arm DB Turkish Get-ups (Heavy)
6 Right-arm DB Snatches
12 Air Squats

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Section 2

2 Hard* Super Sets
a. Back Rack Left-leg Bulgarian Split Squats (~25-40% of a 1 RM Back Squat)
b. DB/KB Left-arm Side Bends
c. Back Rack Right-leg Bulgarian Split Squats
d. DB/KB Right-arm Side Bends

Hard* = 4 RIR (Reps in Reserve)
1st Set Should be between 8 and 20 reps

Note: In this 3-week cycle, we will be performing this super set each Monday, so note weights, reps, etc.

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