MUD - Base #3 - Week 3 - Wednesday

Macrocycle: “Murph’s Up Dude” - Week 16 of 25
Mesocycle: Base #3
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

12min AMRAP FIIT
3-6 C2B Pull-ups or Strict Pull-ups* (20% of a Max)
4-8 Strict Ring Dips (20% of a Max)
12 Box Jumps (Low)

*Note: Choosing strict pull-ups will bias a little more strength where Kipping Pull-ups with bias cardio a bit more.

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Section 2

3 x Hard* Supersets
a. Double DB Bench Press
b. Bent-over Rows
c. Weighted AbMat Sit-ups

*Hard = 1-2 RIR (Reps in Reserve)
0 RIR in Last Sets
1st Set 10-20 Reps

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