Thursday, March 23, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 box step-ups
20 Cossacks
20 walking toe touches
20 PVC good mornings

CONDITIONING:
AMRAP in 12:00
Advanced
10 power cleans, 155#/105#
20 deadlifts
10 toes-to-bar

Intermediate
10 power cleans, 135#/95#
10-20 deadlifts
10 toes-to-bar

Beginner
10 hang power cleans, 55#-95# or 10#-20# dumbbells
10 kettlebell deadlifts
10 toes-to-bar or hanging leg lifts

-then-

8-round Tabata hollow rocks

MOBILITY:
4x
1:00 – foam roll calves
1:00 – calf stretch on wall
2:00 – foam roll back