Peak - Week 3 -Sunday

Macrocycle: “There’s Something About Mary-thon” - Week 24 of 25
Mesocycle: Peak
Minicycle: 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.

---

Section 1

3 Rounds FIIT
Starting at Any Station
45sec Air Bike (Hard)
30sec Rest
45sec AMRAP Pull-ups
30sec Rest
45sec Row (Hard)
30sec Rest
45sec AMRAP Push-ups
30sec Rest

----5min Rest----

1 Round FIIT
45sec Air Bike (Hard)
30sec Rest
45sec AMRAP Pull-ups
30sec Rest
45sec Row (Hard)
30sec Rest
45sec AMRAP Push-ups
30sec Rest

----5min Rest----

1 Round FIIT
45sec Air Bike (Hard)
30sec Rest
45sec AMRAP Pull-ups
30sec Rest
45sec Row (Hard)
30sec Rest
45sec AMRAP Push-ups
30sec Rest

---

Open Gym - Upper Body Muscle Building Option

Ideally, this workout is performed on Saturday or Sunday during Open Gym and replaces Sunday’s Class above.
If you complete this workout on Saturday, it is highly recommended to not take Sunday’s class as the muscles being used are too similar.

5 x Hard* Supersets
A) Barbell Incline Bench Press
B) Strict Chin-ups
C) Barbell Roll-outs


*Hard today =
Supersets 1-3:
~2 Reps in Reserve
Adjust weights and exercises so that all set 1s are between 12 & 30 Reps.

Supersets 4 & 5:
0-1 Reps in Reserve