Workout 7/6/16

Phase: Stability & Endurance

Workout 6

Focus: AAA

Programmed by: Coach Jesse Frank

Cardio:

60% @ Flat 1 min

70% @ Flat 1 min

80% @ Flat 4 min

90% @ Flat 1 min

60% @ Low 1 min

70% @ Low 1 min

80% @ Low 3 min

90% @ Flat 2 min

60% @ Med 1 min

70% @ Med 1 min

80% @ Med 2 min

90% @ Flat 3 min

60% @ Flat 2 min

100% @ High 30 sec (30 sec recovery)

100% @ High 30 sec

Strength:

* Bench, SPRI bands, MED (curls) + MED (legs)

6 min

L-Sit Hold x max

Single Leg Triceps Pushups x 10 each leg

6 min

Bench Dips x max

Wt. Deficit Lunge to Back Kick x 10 each leg

6 min

SPRI Band Squats x 15 each side

Biceps Curls to Shoulder Press x 15

6 min

Hollow Body Rocker x MAX

Preacher curls x 15