Strength #2 - Week 3 - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 20 of 25
Mesocycle: Strength #2
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.

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A) HIIT

Starting on either the Rower or the Air Bike,

4 Rounds FIIT
1min35 Easy
25sec 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 weighted DB Sit-ups

10 DB Plank Pull-throughs

5 DB SL RDLs left

5 DB SL RDLs right

Rest with time remaining each round

——-2min Rest——-

4 x 2min Rounds

10 Sit-ups

10 Side Plank Hip Dips left

10 Side Plank Hip Dips right

10 SL Glute Bridges left

10 SL Glute Bridges right

Rest with time remaining each round

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