MUD - Strength #2 - Week 2 - Friday

Macrocycle: “Murph’s Up Dude” - Week 19 of 25
Mesocycle: Strength #2
Week: 2 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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A) HIIT

Starting on either the Rower or the Air Bike,

1)
2min45sec Easy*
2min30sec Hard**
2min45sec Easy

----2min30sec Rest----

2)
Repeat 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

B) Core

4 x 2min45sec Rounds (2min30sec Rest)

2min45sec AMRAP*

10 Plank Pull-throughs (medium)

20 Hanging Single-Leg Raises

40 Swimmer Kicks

50 Penguin Taps

*Continue the next round where ended in the previous round

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