MUD Base #2 Transition Week - Thursday

Macrocycle: “Murph’s Up Dude” - Week 9 of 25
Mesocycle: Base #2 Transition Week
Week: 1 of 1

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

4 Rounds FIIT (8 Stations)
Starting at Either Station

A)
In 1min
1 Clean + 2 Hang Cleans (70%)
With remaining time in the minute,
AMRAP Jumping Lunges

----3min Rest----

B)
In 4min
30sec Hard* Air Bike** or Row**
50m DB Left-arm*** Farmer's Carry (Heavy)
50m DB Right-arm Farmer's Carry
Rest with remaining time in the round.

*Hard = Fastest sustainable pace for the prescribed distance/time

**Start on either the Rower or the Air Bike and alternate machines each round.

***Start with either your left or your right arm and alternate starting arms each round.

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