Friday, August 19, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
1:00 Spiderman stretch
10 Bulgarian squats
10 bandy side steps

CONDITIONING:
Advanced
45 thrusters, 105#/85#
1-mile run

Intermediate
45 thrusters, 75#-85#/55#-65#
1-mile run

Beginner
30-35 thrusters, 15#-35#
800 meter-1-mile run

ACCESSORY:
Advanced
3x
15 tempo ring rows
30 walking lunges

Intermediate and Beginner
3x
10 tempo ring rows
20 walking lunges

* Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
Hamstring and adductor smash
Shoulder distraction