Tuesday, March 10, 2015

The Brand X Method​

Prep
3x
250 m row
10 single leg deadlift
10 banded side steps
10 banded good mornings

Deadlift
Advanced and Intermediate
1 x 5, 1 x AMAP

Beginner
3 x 5

2:00 max cals rower
rest 2:00
2:00 max burpees
rest 2:00

max unbroken swings (not to exceed 120)

rest 2:00
2::00 max burpees
rest 2:00
2:00 max cals

KB weight
advanced 55/35
intermediate 35/25
beginner 15/25 (Not to exceed 50 total swings)

100 sit ups

Mobility
T spine smash
forearm stretches

advanced
2x
35-50 short bridge or hip raises
35-50 flutter kicks

intermediate and beginners
2x
15-25 short bridge or hip raises
15-25 flutter kicks