MUD - Base #2 - Week 2 - Sunday
Happy Birthday Coach Alejandro!
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.
Section 1
2 Rounds FIIT (4 Stations)
Starting at Either Station
A)
6min AMRAP
1min Air Bike / Row* (Hard)
2min Rest
1min Row / Air Bike* (Hard)
2min Rest
*You can either bike or row first, then go to the other machine next. On Round 2, switch which machine you go to first.
——3min Rest——
B)
6min AMRAP
6 Double DB Bent-over Rows
6 Double DB Push Presses (Heavy)
6 Strict Toes-to-bars or Strict Hanging Knee Raises
3-6 Wide-grip Push-ups on the DBs (15% of Max)
6 DB Get-ups (3 each side)
——3min Rest——