Monday, January 1, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter backward run
20 jumping jacks
1:00 bottom of the squat
10 Cossacks

TEKKERS:
10:00
Front lever practice/lat engagement exercises (eg, banded lat pull-downs, hanging shrugs)

CONDITIONING:
EMOM for 15:00
5 dumbbell hang power cleans => 10 dumbbell walking lunges (5 each leg)

Advanced – 55#/35#
Intermediate – 40#/25#, 6-8 lunges
Beginner – 10#-20#, 6-8 unloaded lunges

-then-

4 x 300-meter row sprints
Rest 2:00

MOBILITY:
3x
1:00 banded pec stretch
2:00 lacrosse ball in traps
2:00 banded lat stretch