Thursday, March 9, 2017

A Brand X Method™ Adult Workout

WARM-UP:
7x
10 walking lunges
50-meter sprint
Walk back as rest

CONDITIONING:
4x
400-meter row sprint
Rest 1:00

-then-

AMRAP in 10:00
Advanced
15-calorie assault bike
15 power cleans, 95#/65#

Intermediate
12-15-calorie assault bike
12-15 power cleans, 75#-95#/55#-65#

Beginner
10-calorie assault bike
10 hang power cleans, 10# dumbbells-55# barbell

MOBILITY:
4x
2:00 – bottom of the squat
2:00 – foam roll calves
2:00 – foam roll glutes