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.

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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)

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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.

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