MUD - Base #2 Transition Week - Wednesday

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.

---

Section 1

FIIT

A)
5min AMRAP
8 Double DB Push Presses (Heavy)
8 Box Jumps (Low)

----5min Rest----

B)
5min AMRAP
8 Burpees
8 DB One-arm Alternating Snatches (Heavy)
8 Strict Hanging Knee Raises

----5min Rest----

C)
5min AMRAP
In Unbroken Sets
1*, 2, 3, ...(+1) Strict Pull-ups
2*, 4, 6, ...(+2) Push-ups

If you cannot complete the set unbroken,
20sec Hard Air Bike
Then, Restart at 25% of your pull-up max.

*Instead of 1 & 2, start at 25% of a Max Set up Pull-ups and double that number for Push-ups. Add one/two every round.

----5min Rest----

D)
Repeat Station C
*Starting at 25% of a max set up pull-ups again.

---