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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