Phase: Stability & Endurance
Workout 6
Focus: Back with Chest
Programmed by: Coach Juliet Burgh
Cardio:
60, 70 % @ Flat 1 min each
80% @ Flat 2 min
60,70% @ Flat 1 min each
80% @ Flat 2 min, @ Low 1 min
60,70% @ Flat 1 min each
80% @ Flat 2 min, @ Low 1 min
70% @ Med 1 min
60,70% @ Flat 1 min each
80% @ Flat 2 min, @ Low 1 min
70, 80 % @ Med 1 min each
60,70% @ Flat 1 min each
80% @ Flat 2 min, @ Low 1 min
70, 80 % @ Med 1 min each
60% @ High 1 min
Strength:
Pull-ups bands, Heavy weights, Medium weights, Med band
Circuit with a partner: 8 min AMRAP
Pull-ups x 10
Bent row x 15
Renegade row x 20
Circuit with a partner: 8 min AMRAP
Suspension atomic pushups x 10
Chest press x 15
Chest flys x 20
Every 90 sec: x 3 sets = 4.5 minutes
Single arms rows x 12 each side
Band chest flys x Rest of time
If time remains:
EMOM: for minutes left
Leg lowers x 10
Bicycles x ROM
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