Phase: Stability & Endurance

Workout 12

Focus: Legs with Back

Programmed by: Coach Jesse Frank

Cardio:

60%, 70%, 80% @ Flat each 2 min

3xRounds:

Side Shuffle Right 1 min (Bikes: Balance. Rowers: 1-Arm Row)

Side Shuffle Left 1 min

80% Flat 1 min

90% Flat 1 min

Then:

60% @ High 1 min

70% @ Med 1 min

80% @ Low 1 min

70% @ Flat 1 min

80% @ Low 45 sec

90% @ Med 30 sec

100% @ High 15 sec

 

Strength:

(Legs x 10 sets, Back x 8 sets)

* pullup bar, mat, MED (Row)

8 min AMRAP (Legs x 3 sets, Back x 3 sets)

Pullup x 10

Superman x 20

Squat x 30

 

6 min (Legs x 2 sets, Back x 1 set)

Split Squat x 1 min

Split Deadlift x 1 min

Single Leg 1-Arm Row x 1 min

Repeat other side

 

4 min cutoff (Legs x 4 sets, Back x 4 sets)

Bent Row x 5 + 5 additional reps each round (5, 10, 15, 20, 25 reps)

Front Squat x 5 + 5 additional reps each round (5, 10, 15, 20 25 reps)

Tabata (Legs x 1)

Squat Jump x 20 sec

Squat Hold x 10 sec

Repeat x 8 Rounds