Workout 6/27/16

Phase: Athletic Power

Workout 29

Focus: Chest with Back

Programmed by: Coach Jesse Frank

Cardio:

60% @ Flat 1 min, Low 1 min, Med 1 min

70% @ Low 1 min, Med 1 min

80% @ Med 1 min

90% @ Flat 1 min (30 sec rest)

100% @ Flat 1 min (30 sec rest) repeat x 4

100% @ Low 45 sec (20 sec rest) repeat x 4

100% @ Med 30 sec (10 sec rest) repeat x 4

100% @ High 15 sec (5 sec rest) repeat x 4

Strength:

*Pull-up bar, bench, HEAVY (upper body), Resistance Band

5 x Rounds

Pullups x 10

Pushups x 10

4 x Rounds

Toes-2-Bar x 8

Bench Press x 8

Bent Over Row x 8

3 x Rounds

Box Plyo Pushups x 6

Renegade Row T-Press (Right) x 6

Renegade Row T-Press (Left) x 6

Burpees x 6

Tabata

Side Pikes (Right) x 20 sec (10 sec Rest)

Side Pikes (Left) x 20 sec (10 sec Rest)