Workout6/14/16

Phase: Athletic Power

Workout 16

Focus: Legs with Shoulders

Programmed by: Coach Juliet Burgh

Cardio:

60%, 70%, 80%, 90% @ Low 1 min each

90% @ Flat 1 min (30 sec Rest)
80% @ Flat 2 min, 100% @ Low 45 sec, (30 sec Rest)

80% @ Flat 90 sec, 100% @ Low 45 sec, (30 sec Rest)
80% @ Flat 1 min, 100% @ Low 45 sec, (30 sec Rest)
80% @ Low 2 min, 100% @ Med 30 sec, (30 sec Rest)
80% @ Low 90 sec, 100% @ Med 30 sec, (30 sec Rest)
80% @ Low 1 min, 100% @ Med 30 sec, (30 sec Rest)
100% @ Flat 30 sec (30 sec Rest), repeat x 5

Strength:

AMRAP 5 min
Split squats x 10
Single leg split squat jumps (back foot on bench) x 10
Repeat on other side
Box jumps x 10

3 x Rounds
Bear presses x 45 seconds each side (15 sec rest)
Sit-up to stand or press x 45 seconds (15 sec rest)
Squat pulses x 45 seconds (15 sec rest)

3 x Rounds
Group 1:
Jumping Step ups (left) x 30 sec (15 sec rest)
Jumping step ups (right) x 30 sec (15 sec rest)
Down dog pushups (feet on bench) x 30 sec (15 sec rest)

3 x Rounds
Group 2:
Dead lift high pull x 30 sec (15 sec rest)
Goblet sumo squat x 30 sec (15 sec rest)
Push press x 30 sec (15 sec rest)