Phase: Stability & Endurance

Focus: Back w/Chest

Series: Unite Workout and B-Series

Programmed by: Coach Jesse Frank

Cardio: (B-Series 15 min)

(B-Series Cardio in Bold)

60% @ Low x 1 min

70% @ Low x 2 min

80% @ Low x 2 min

90% @ Low x 2 min

60% @ Med x 1 min

70% @ Med x 90 sec

80% @ Med x 90 sec

60% @ High x 1 min

70% @ High x 1 min

80% @ Med x 1 min

90% @ Low x 1 min

60% @ Flat 1 min

80% @ Flat 3 min

90% @ Flat 2 min

100% @ Flat 30 sec

60% @ Flat 1 min

80% @ Low 1 min

90% @ Low 1 min

100% @ Low 30 sec

 

Strength: (B-Series 32 min)

* Mat, Bench, Med (Row & Bench Press), Single Heavy (Pullover)

Row & Hold (MED wt) (6 min)

1-Arm Row x 45 sec, Row Hold x 15 sec

1-Arm Row x 30 sec, Row Hold Hold x 30 sec

1-Arm Row x 15 sec, Row Hold Hold x 45 sec

Repeat other Side

 

Bench & Hold (MED wt) (3 min)

Bench Press x 45 sec, Bench Press Hold x 15 sec

Bench Press x 30 sec, Bench Press Hold x 30 sec

Bench Press x 15 sec, Bench Press Hold x 45 sec

 

4xRounds each (8 min)

BO Row x 15, Dragonfly x ROM

OH Pullover x 15, Dragonfly x ROM

 

2 x Rounds (12 min)

Alternating High Plank Row x 90 sec

Push-up x 90 sec

Low Plank x 90 sec

Superman Reps, rocker or hold x 90 sec

 

Cash Out (Cutoff 3 Min)

Hollow Body Rockers x 100