Workout 7/11/16

Phase: Stability & Endurance

Workout 11

Focus: Shoulders with Legs

Programmed by: Coach Jesse Frank

Cardio:

60% @ Flat 2 min

70% @ Flat 1 min

80% @ Low 3 min

70% @ Flat 1 min

80% @ Med 2 min

70% @ Flat 2 min

80% @ High 1 min

60% @ Flat 2 min

90% @ Flat 1 min

70% @ Flat 2 min

90% @ Flat 90 sec

70% @ Flat 1 min

90% @ Flat 2 min

60% @ Flat 1 min

100% @ Flat 1 min

Strength:

(Chest x 10 sets, Shoulders x 6 sets)

* Split Group – Suspension, Mat, MED (shoulders) and LIGHT (external rotation)

Group A

3+ x Rounds (~8 min) (Chest x 6 sets)

Suspension Chest Press x 15

Suspension Atomic Pushup x 15

Suspension Pike x 15

Group B

3+ x Rounds (~8 min) (Chest x 3 sets, Shoulders x 3 sets)

Spiderman Pushup x 15

Situp-2-Shoulder Press x 15

Rockers x 15

3 x Rounds

Rotator Cuff External Rotation x 1 min

Dive Bomb Pushup x 1 min