WARM-UP
3 sets: :30 assault bike, or any other machine :30 Alternating Spiderman Stretch :30 Up-Downs :30 Air Squats – Rest 10 seconds in between each movement. 1 set: 5 Burpee Pull up NOTES
Pre-workout: 5 sets for load: 3 Weighted Pull up Strict Pullup RX / Intermediate For time: 100 Burpee Pull up – Pull-up bar is 12 in/ 30 cm above reach. BEGINNER For time: 100 Jumping pull-ups – Pull-up bar is 6 in/ 15 cm above the top of the head. Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min For time: 30 Shoulder Press (75%) NOTES
Workout 3: 15 min EMOM 15: Min. 1 | :20 ring-dip hold (top) Min. 2 | :20 ring-dip hold (bottom) Min. 3 | :40 max Pushups NOTES
Stretching: 10 min Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center
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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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