MUD - Base #2 - Week 3 - Sunday

Mary Hiking in Sri Lanka

Macrocycle: “Murph’s Up Dude” - Week 12 of 25
Mesocycle: Base #2
Week: 3 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

1 Round FIIT
Starting at Any Station

A)
5min AMRAP
7 Strict Pull-ups or 14 Kipping Pull-ups (30% of a Max Set)
7 Double DB Push Jerks (Heavy)

----5min Rest----

B)
5min AMRAP
Row (95% Hard*)

----5min Rest----

C)
5min AMRAP
7 Strict Hanging Knee Raises
14 Push-ups (30% of a Max Set)

----5min Rest----

D)
5min AMRAP
Air Bike (95% Hard*)

----5min Rest----

*Hard = Fastest sustainable pace for the prescribed distance/time.
95% Hard means to go hard, but don't treat each individual effort as a max effort time trial.

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