Monday, January 23, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter ski
20 arm circles
Bear crawl square
10 incline push-ups

CONDITIONING:
EMOM for 20:00
Advanced
Odd –
5 power snatches
Even –
1 round
5 pull-ups
10 push-ups
15 squats

Intermediate
Odd –
5 power snatches
Even –
1 round
3 pull-ups
6 push-ups
9 squats

Beginner
Odd –
5 power snatches
Even –
1 round
3-5 ring rows
5-8 incline push-ups
8-12 squats

– then –

3:00 – max burpees
3:00 – max incline push-ups

MOBILITY:
4x
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch
1:00 – foam roller
1:00 – lacrosse ball in shoulders