Wednesday, April 19, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 Spider-Man lunges
20 PVC good mornings
2:00 – bottom of the squat
1:00 each side – pigeon pose

CONDITIONING:
AMRAP in 10:00
Advanced
15 hang power cleans, 95#/65#
15 toes-to-bar

Intermediate
AMRAP in 10:00
15 hang power cleans, 75#/55#
15 toes-to-bar

Beginner
AMRAP in 10:00
10 dumbbell hang power cleans, 10#-25#
10 toes-to-bar or hanging leg lifts

-rest 1:00 then for everyone-

Death by mountain climbers (start with 10 reps and increase by 2 reps every minute)

MOBILITY:
4x
2:00 each side – couch stretch
2:00 each side – barbell quad smash
1:00 – foam roll IT bands