MUD - Strength #2 - Week 3 - Sunday

Macrocycle: “Murph’s Up Dude” - Week 20 of 25
Mesocycle: Strength #2
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

4 Rounds (8 Stations)
Starting at Any Station

A)
4min to Perform a Hard* Superset
a. Double DB Bench Press (Heavy)
b. Horizontal Ring Rows
Rest with Remaining Time in Round

*Hard = 2-3 RIR

B)
4min Either the Rower or Air Bike*
1min Easy**
1min Hard***
2min Easy**

*Alternate machines each round.

**Easy = Lactate Zone 2 = 2hr Race Pace

***Hard = Fastest Maintainable Pace for the Given Distance or Time.

Article: MovementLink’s Cardio Pacing Tables

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