MUD - Base #1 Week 2 - Friday

Macrocycle: “Murph’s Up Dude” - Week 2 of 25
Mesocycle: Base #1
Week: 2 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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A) HIIT

*Starting on either the Rower or the Air Bike,

2min Easy

Then, 6 Rounds
54sec Easy
6sec Max Effort

Then,
1min Easy

----1min Rest----

Repeat on other Machine

Easy = Lactate Zone 2 = Fastest Talkable Pace
Max Effort = Send it 100%, like your life depends on it;)

Article: MovementLink’s Cardio Pacing Tables

------4min Rest-------

B) Core

3 Rounds (18 x 1min stations)

A) 15 Palloff Presses left

B) 15 Palloff Presses right

C) 20sec one-arm, opposite-leg Plank

D) 20sec other-arm, opposite-leg Plank

E) 15 Glute Bridges with feet on a wall ball

F) 20 Flutter Kicks while holding wall ball with arms extended overhead

Rest with Time Remaining in each Round

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