MUD - Base #3 - Transition Week - Sunday

Macrocycle: “Murph’s Up Dude” - Week 13 of 25
Mesocycle: Base #3 Transition
Week: 1 of 1

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

3 Rounds FIIT
Starting at Either Station

A)
6min
Hard Set Double DB Bench Presses (Heavy)
Hard Set Push-ups
Hard Set Knee Push-ups
30sec Row (Hard)

----Rest with Remaining Time in Round----

B)
6min
Hard Set Strict Pull-ups
Hard Set Double DB Bent-over Rows (Heavy)
Hard Set Ring Rows
20sec Air Bike (Hard)

----Rest with Remaining Time in Round----

*Hard = 1-2 RIR
**Rest only about 15 seconds between pressing and pulling sets effectively making them drop sets.

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