Workout 6/28/16

Phase: Athletic Power

Workout 30

Focus: Legs with Shoulders

Programmed by: Coach Mark Donohue

Cardio:

60% @ Flat 1 min

70% @ Flat 2 min

80% @ Flat 3 min @ Low 2 min @ Med 1 min

(rest 1 min)

70% @ Med 1 min, 90% @ Med 1 min, (rest 30 sec)

70% @ Med 45 min, 95% @ Med 45 sec, (rest 30 sec)

70% @ Med 30 min, 100% @ Med 30 sec, (rest 30 sec)

(rest 1 min)

100% @ Flat 30 sec (rest 10 sec) repeat x 3

100% @ Low 30 sec (rest 20 sec) repeat x 3

100% @ Med 30 sec (rest 30 sec) repeat x 3

Strength:

*Suspension, Bench, Mat, W:15-30, M: 25-40

Tabata

Suspension Wide Row-2-Fly

Tabata

Resistance Band Bear Crawls

8 min (EMOM Bench Hops x 20)

Deficit Lunges x 8

Thrusters x 8

Down-dog Plyos x 8

EMOM 4 min

Sprinter Jumps x 16

Tap Backs x ROM

EMOM 4 min

Push Press x 8

Wall Sit x ROM