Thursday, January 26, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
20 Spiderman lunges
2:00 – bottom of the squat

TEKKERS:
10:00 snatch tech work, 75# or less

CONDITIONING:
Advanced and Intermediate
2 rounds
3:00 – max box step-ups, 20”
2:00 – max double-unders
1:00 – max thrusters, 65#/45#
Rest 2:00

Beginner
3:00 – max box step-ups, 12″-20”
2:00 – max double-unders
1:00 – max thrusters, 10# dumbbells-45# barbell

MOBILITY:
3x
1:00 each side – banded Samson stretch
1:00 each side – pigeon pose
1:00 – foam roll