MUD - Base #2 - Week 2 - Friday

Macrocycle: “Murph’s Up Dude” - Week 11 of 25
Mesocycle: Base #2
Week: 2 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,

8min* Easy**

*Every 1min,
12sec Max Effort***

----2min Rest----

Repeat on Other Machine

**Easy = Your pace that, fresh, could be maintained for 2+ hours.
***Max Effort = Maximal Power regardless of time or distance domain.

Article: MovementLink’s Cardio Pacing Tables

------4min Rest-------

B) Core

3 Rounds (18 x 1min stations)

A) 10 medball Dead Bugs (squeezing wall ball between knees and hands)

B) 15 Glue Bridges with feet on wall ball

C) 35sec Side Plank left

D) 35sec Side Plank right

E) 25 Plank Jacks with hands on wall ball

F) 30 Russian Twists holding wall ball

[Rest with Time Remaining in each Round]

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