Friday, September 25, 2015

A Brand X Method™ Adult Workout

3x
10-meter square bear crawl
10 walking toe taps
10 bandy good mornings
10 bandy side steps

STRENGTH AND CONDITIONING:
Advanced and Intermediate
3 x AMRAP in 5:00, rest 2:00 in between
3 power cleans, heavy
12 burpees
24 double-unders

Beginner
3 x AMRAP in 5:00, rest 2:00 in between
6 power cleans, scale weight for perfect technique throughout entire workout
9 burpees
12 double-unders or tuck jumps

** Power clean, 3-second hold in perfect receiving position

MOBILITY:
Pigeon
Couch stretch
T-spine smash