MUD - Base #3 - Week 1 - Wednesday
Class Planning
Macrocycle: “Murph’s Up Dude” - Week 14 of 25
Mesocycle: Base #3
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.
Section 1
4 Rounds FIIT (16 Stations)
A)
45sec AMRAP
Burpees
——0:15 Transition——
B)
45sec AMRAP
Box Jumps (Low)
——0:15 Transition——
C)
45sec AMRAP
Strict Ring Dips
——0:15 Transition——
D)
45sec AMRAP
Strict Hanging Knee Raises
Section 2
3 x Hard* Supersets
a. Double DB Bench Press
b. Bent-over Rows
c. Weighted AbMat Sit-ups
*Hard = 3-4 RIR (Reps in Reserve)
1st Set 10-20 Reps