Tuesday, August 29, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 – bike
1:00 – air squats
1:00 box step-ups
1:00 walking lunges

TEKKERS:
10:00
Clean technique work using 135# or less

CONDITIONING:
Advanced
4 rounds
Hill sprint
20 wall ball shots, 20#/14#
20 pull-ups

Intermediate
4 rounds
Hill sprint
15 wall ball shots, 20#/14#
15 pull-ups

Beginner
3 rounds
Hill sprint
10 wall ball shots, 6#-14#
10 ring rows

-then-

Advanced and Intermediate
3:00
Max hollow rocks

Beginner
Accumulate 2:00-3:00 in hollow hold

MOBILITY:
4x
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch
2:00 – lacrosse ball in traps