WARM-UP
3 sets: 10 PVC Pass-throughs 10 Banded pull aparts 10 Pushups 10 Kang squats 3 sets: :15 ring-dip hold (top) :15 ring-dip hold (bottom) :30 Assault Bike (easy to moderate pace) 1 set: 5 Ring Dips 10 Air Squats :15 bike (fast pace) 5 ring dips 10 air squats :15 bike (fast pace) Pre-workout: 4 sets: :40 alternating Pistol – Rest :20 NOTES
RX For time: 50 Air Squats 27 Ring Dips 50 air squats 21 ring dips 50 air squats 15 ring dips 50 air squats 9 ring dips INTERMEDIATE For time: 50 air squats 21 ring dips 50 air squats 15 ring dips 50 air squats 9 ring dips 50 air squats 3 ring dips BEGINNER For time: 30 air squats 15 jumping ring dips 30 air squats 12 jumping ring dips 30 air squats 9 jumping ring dips 30 air squats 6 jumping ring dips Stimulus & Goals
Competition: 65 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min EMOM 10: 3 Back Squat NOTES
Workout 3: 10 min 3 sets: Every 2:00: 8 DB Bulgarian split squats / leg NOTES
Stretching: 10 min 2 sets: :30 Standing Quad Stretch / side :30 Foam Roll Quad / side
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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
April 2024
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