Peak - Transition Week - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 21 of 25
Mesocycle: Peak Transition Week
Minicycle: 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 FIIT
1min45 Easy
15sec Hard

----2min Rest----

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: Cardio Pacing Tables

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

B) Core

4 x 2min Rounds

5 Side Plank Top Leg Raises left

5 Side Plank Top Leg Raises right

20 Flutter Kicks

20 Russian Twists

Rest with time remaining each round

——2min Rest——

4 x 2min Rounds

10 Plank Bird Dogs

20 Swimmers

10 DB Renegade Rows

Rest with time remaining each round

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