WARM-UP
1 set: :30 Row (easy) 5 Single Arm Ring Row / arm :30 row (easy) 15 Situps 1 set: :30 row (moderate) 10 jumping chest-to-bar pull-ups :30 row (moderate) 10 jumping ring dips 1 set: :30 row (fast) 10 Chest-to-Bar Pullups :30 row (fast) 10 ring dip negatives 1 set: 5 Bar Muscle up 5 Ring Dips NOTES
RX On a 15:00 clock: 1,700/2,000-m Row In the remaining time: AMRAP: 10 Ring Dips 10 Bar Muscle up INTERMEDIATE On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 5 ring dips 5 bar muscle-ups BEGINNER On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 10 jumping ring dips 5 Single Arm Ring Row / arm Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min 3 sets: 7 Overhead Squat – Building to your heaviest set of 7. NOTES
Workout 3: 15 min 3 sets: 16 dual Dumbbell Overhead Walking Lunge / leg (35/50 lb) NOTES
Stretching: 10 min 2 sets: :30 double forearm stretch on wall :30 lacrosse ball pec mash / side
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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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