MUD - Base #1 Week 2 - Monday
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.
Section 1
12 x 1min Stations FIIT
Starting at Any Station, Rest with Remaining Time in Each Round Round
A)
3 Back Squats (65%)
B)
15 Pulls on Rower (Max Effort)
C)
3 Back Squats (65%)
D)
10sec Air Bike (Max Effort)
Section 2
2 Hard* Super Sets
a. Back Rack Left-leg Bulgarian Split Squats
b. DB/KB Left-arm Side Bends
c. Back Rack Right-leg Bulgarian Split Squats
d. DB/KB Right-arm Side Bends
Hard* = 3 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.