WARM-UP
AMRAP 7: 100-m Run 20 Shoulder Taps (20/arm) 10 Scap Pull up 1 set: 10 knee push-ups 2 Pull-to-Stands 1 set: 10 Push Press 2 Rope Climb NOTES
RX RJ (with Partner) Normally solo 5 rounds with a partner: 800-m Run 50 Pushups 5 Rope Climb (15 ft) INTERMEDIATE 5 rounds with a partner: 600-m run 40 push-ups 4 rope climbs (15 ft) BEGINNER 5 rounds with a partner: 400-m run 30 push-ups 6 Pull-to-Stands Stimulus & Goals
Competition: 65 min Warm up: 15 min See Above Workout 1: 20 min RJ - no partner Workout 2: 20 min 4 sets: 50-m farmers carry 20 weighted hip extensions (14/20 lb) – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min 30 reach, roll, and lift
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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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