Macrocycle: “Murph’s Up Dude” - Week 10 of 25
Mesocycle: Base #2
Week: 1 of 3

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

Section 1

4 Rounds FIIT
15sec Hard Air Bike OR Row*
45sec Double DB Thrusters (Heavy)
2min Rest

*Start on either machine and alternate each round.

Hard = Fastest sustainable pace for the prescribed distance or time.

2 x Hard* Sets
Back Squats (50%)

*Hard Today = 4 RIR
1st Set ~20-30 Reps