Workout 7/14/16

Phase: Stability & Endurance

Workout 14

Focus: Back with Chest

Programmed by: Coach Jesse Frank

Cardio:

60% @ Flat 1 min

70% @ Flat 1 min

80% @ Flat 4 min

70% @ Flat 1 min

70% @ Low 1 min, 80% 30 sec, 70% 1 min, 80% 45 sec, 70% 1 min, 80% 1 min

70% @ Flat 1 min
70% @ Med 45 sec, 80% 30 sec, 70% 45 sec, 80% 45 sec, 70% 45 sec, 80% 1 min
60%-70% @ Flat 1 min

70% @ High 30 sec, 80% 30 sec, 70% 30 sec, 80% 45 sec, 70% 30 sec, 80% 1 min

Strength:

(Back x 9 sets, Chest 4x)
2-3 x Rounds (4min) (Back x 2 sets, Chest x 2 sets)
Pull-ups x10-20
Pushups x10-20

2-3xRounds (7 min) (Back x 3, Chest x 1)

Toes-2-Bar x 10

Bent Over Row x 15
Renegade Row T-Press x 10-20 (5-10 each)

4 x Rounds (4min) (Back x 1 sets, Chest x 1 sets)
Pull-up Hold x 20 sec / Rest x 10 sec
Pushup Hold x 20 sec / Rest x 10 sec

2-3xRounds (7 min) (Back x 3)

Hanging Windshield wipers x10
Bent Over Row x 15

Split Stand 1-Arm Row T-Press x 20 (10 each)

Extra If Time:

4-5 x Rounds (4min) (Core x 4)
Superman Hold x 20 sec / Rest x 10 sec
Pushups x 20 sec / Rest x 10 sec