WARM-UP
1 set: 30 Jumping Jack 30 Banded Good Mornings 1 set: :30 Single-Unders (both feet) 15 pulls Row :30 single-unders (right leg only) 15 pulls on the rower :30 single-unders (left leg only) 15 pulls on the rower :30 single-unders (alternating feet) 15 pulls on the rower :30 single-unders or Double Unders NOTES
Pre-workout: Accumulate with a partner: 60 Burpee Box Jump Over (20/24 in) – Break up the reps as needed. Rx 10 rounds for time with a partner: 20 Double Unders 14/20-cal. Row 20 Double Unders – Alternate rounds with a partner. INTERMEDIATE 10 rounds for time with a partner: :20 double-unders 14/20-cal. row :20 double-unders – Alternate rounds with a partner. BEGINNER 10 rounds for time with a partner: 20 Single-Unders 7/10-cal. row 20 single-unders – Alternate rounds with a partner Competition: 1 hr 10 min Warm Up: 15 min See Above Workout 1: 20 min See Today’s Rx Workout 2: 10 min Main Lift On a 10:00 clock: Build up to a 3-rep-max shoulder-to-overhead NOTES
Workout 3: 15 min Accessory 5 sets for separate loads: 5 Sots presses 10 wide-grip Bent over row Stretching: 10 min Accumulate: 1:00 Lacrosse Ball / Foot 1:00 Sit and Reach
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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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