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FRIDAY 200828


Warm-up

200m Jog

Coaches Choice!


PERFORMANCE 200828

For Time [30 Minute Cap]:

100 Double Unders, 50 Sit-Ups
25 Hand Release Push-ups
80 Double Unders, 40 Sit-Ups
20 Hand Release Push-ups
60 Double Unders, 30 Sit-Ups
15 Hand Release Push-ups
40 Double Unders, 20 Sit-Ups
10 Hand Release Push-ups
20 Double Unders, 10 Sit-Ups
5 Hand Release Push-ups

**Every 3 Minutes [Starting at 0:00]:
200 Meter Run

Workout starts with a 200m run


FITNESS 200828

For Time [30 Minute Cap]:

20/18 Cal Bike, 50 Sit-Ups
25 Hand Release Push-ups
18/16 Cal Bike, 40 Sit-Ups
20 Hand Release Push-ups
16/14 Cal Bike, 30 Sit-Ups
15 Hand Release Push-ups
14/12 Cal Bike, 20 Sit-Ups
10 Hand Release Push-ups
12/10 Cal Bike, 10 Sit-Ups
5 Hand Release Push-ups

**Every 3 Minutes [Starting at 0:00]:
200 Meter Run

Workout starts with a 200m run


E2MOM At Home

Every 2 minutes, for 32 minutes (4 sets) of:

Station 1 = 2 Minute Run
Station 2 = 60 seconds of Alternating Dumbbell Snatch
Station 3 = 2 Minutes Run, Row or Bike
Station 4 = 60 Seconds of Dumbbell Power Clean and Jerk


Mobility

LAX to Pecs and Traps
Roll Posterior
Banded Lats and Shoulders

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