Thursday, April 6, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
30 box step-ups
20 air squats
10 Bulgarian split squats each leg

TEKKERS:
10:00
Clean technique work using 155# or less

CONDITIONING:
3 rounds
Advanced
4 x 50-meter shuttle run
10 front squats, 135#/95#

Intermediate
4 x 50-meter shuttle run
10 front squats, 95#-115#/65#-85#

Beginner
4 x 50-meter shuttle run
10 front squats, 10# dumbbells-45# barbell

ACCESSORY
Advanced and Intermediate
5x
20 crunches
20 flutter kicks each leg
20 sit-ups

Beginner
3x-4x
20 crunches
20 flutter kicks each leg
20 sit-ups

MOBILITY:
3x
1:00 – cobra pose
2:00 – lacrosse ball in traps
2:00 – lacrosse ball in shoulders