Phase: Strength & Conditioning

Focus: Legs with Back

Series: Unite Pump

Programmed by: Coach Jesse Frank

Cardio:

60% @ Flat 1 min

70% @ Flat 2 min

60% @ High 1 min, 90% @ High 1 min (rest 30 sec)

70% @ Med 1 min, 90% @ Med 1 min (rest 30 sec)

80% @ Low 1 min, 90% @ Low 1 min (rest 30 sec)

 

70, 80% @ Flat 1 min each

70, 80, 90% @ Flat 1 min each

Strength:

*Bench, EXTRA HEAVY (Men 40-50,Women 20-30), Heavy Band (Pull Apart)

6 min

Jump Squats x 5

Goblet Squats x 10

Pull Apart x 15

EMOM 6 min

Lunge Extra Heavy x 3-6 each leg, then Burpee x 3

 

8 min

Suitecase Squat x 6-9 Extra Heavy

One-Arm Row x 6-9 each arm

EMOM 9 min (3 x Rounds each)

1. Front Squat x 9-12 (1^st min)
2. Deadlift x 9-12 (2^nd min)
3. Overhead Pullover x 9-12 (3^rd min)

 

1 x Round each leg (5 min)

Split Squat Jump x 45 sec

Split Squat x 45 sec

Split Squat Hold x 45 sec

(rest 30 sec)

Repeat other leg