WARM-UP
1 set: 100-m jog :30 Banded Shoulder Stretch / Side 1 set: 100-m run (moderate pace) 10 PVC pass throughs 1 set: 200-m Run (fast pace) 10 Scap Pull up 2 sets: 5-7 Pullups or workout scaling option 10 Up-Downs NOTES
Test Nicole AMRAP 20: 400-m Run Max Pullups in a single set Training AMRAP 20: 400M - Run Choose a pull up scaling where you can get at least 5 reps on average, bands, jumping, etc Stimulus & Goals
Compare to 7/10/18 Competition: 65 min Warm up: 15 min See above Workout 1: 20 min Nicole Workout 2: 10 min EMOM 8: Min. 1 | 15-20 GHD Sit-up Min. 2 | :15-:20 hanging L-sit hold NOTES
Workout 3: 10 min Tomorrow Rx For time: 50 Front Squat (95/135 lb) 50 Bar Facing Burpee Stimulus & Goals
Stretching: 10 min 2 sets: :30 lacrosse ball pec mash / side :30 lacrosse ball bicep mash / arm
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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