MUD - Strength #2 Transition Week - Friday

Shuvo hiking 60miles along the Appalachian Trail

Macrocycle: “Murph’s Up Dude” - Week 17 of 25
Mesocycle: Strength #2 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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A) HIIT

Starting on either the Rower or the Air Bike,

4 Rounds
1min40sec Easy*
20sec Hard**

——2min Rest——

Then, repeat for 4 more rounds on other machine.

*Easy = Pace that, fresh, could be maintained for 2+ hours.
Hard = Fastest, sustainable pace for the prescribed distance or time.

Article: MovementLink’s Cardio Pacing Tables

------4min Rest-------

B) Core

3 Rounds (9 Stations)

A) 1min40sec AMRAP alternating med ball Get Ups

–20sec rest–

B) 1min40sec AMRAP med ball Dead Bugs

–20sec Rest–

C) 1min40sec AMRAP Glute Bridge Marches with feet on med ball

–20sec Rest–

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