Workout 7/8/16

Phase: Stability & Endurance

Workout 8

Focus: Shoulders with Legs

Programmed by: Coach Jesse Frank

Cardio:

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

70%, 80%, 90% @ Flat each 1 min

70% @ Flat 1 min, @ Low 1 min, @ Med 1 min

80%, 90% @ Flat each 1 min

80% @ Flat 1 min, @ Low 1 min, @ Med 1 min

90% @ Flat 1 min

60% @ Med 2 min

70% @ Flat 1 min, 90% @ Flat 1 min, repeat x 3

100% @ Low 1 min

Strength:

*Bench, LT (Lat Raise), MED (Shoulder Press)

(Shoulders x 9 sets, Legs x 6 sets)

Repeat for 2 min per each leg

5 x Split Squat

5 x 1-leg Deadlift High Pull *Med

EMOM 3 min

Shoulder Press x 30 *Med

Lat Raise x ROM *Lt

Repeat for 2 min per each leg

5 x Split Squat

5 x 1-leg Deadlift High Pull *Med

EMOM 3 min

Shoulder Press x 20 *Med

Lat Raise x ROM *Lt

Repeat for 2 min per each leg

5 x Split Squat

5 x 1-leg Deadlift High Pull *Med

EMOM 3 min

Shoulder Press x 10 *Med

Lat Raise x ROM *Lt