MUD - Base #1 Week 3 - Friday

Macrocycle: “Murph’s Up Dude” - Week 3 of 25
Mesocycle: Base #1
Week: 3 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
53sec Easy
7sec 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

B) Core

3 Rounds (18 x 1min stations)

A) 10 Side Plank Rotations left

B) 10 Side Plank Rotations right

C) 14 DB Plank Pull-throughs (medium)

D) 15 Hanging Knee Raises

E) 30sec Crab Walk

F) 30sec DB weighted Hollow Hold (with DB extended overhead)

Rest with Time Remaining in each Round

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