MUD - Base #2 - Week 1 - Wednesday

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

FIIT
8 x 20sec AMRAPs FIIT (10sec Rest)
One-arm Push-ups*

----Then Immediately----

8 x 20sec AMRAPs FIIT (10sec Rest)
DB One-arm 45-degree Bent-over Rows* (Heavy)

----Then Immediately----

8 x 20sec AMRAPs FIIT (10sec Rest)
Burpees

*Alternate arms each round.

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Section 2

3 x Hard* Supersets
a. Strict Presses (60%**)
b. Strict Pull-ups
c. Banded AbMat Sit-ups

*Hard Today = 3 RIR

**If you don’t have a good estimate of your strict press max, you can use 35% of a bench press max for your strict press weight.

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