Thursday, April 26, 2018

A Brand X Method™ Adult Workout

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

STRENGTH:
Deadlift

CONDITIONING:
Advanced
AMRAP in 15:00
10 power cleans, 95#/65#
20 deadlifts, 95#/65#

Intermediate
AMRAP in 10:00-12:00
10 power cleans, 75#/55#
10 deadlifts, 75#/55#

Beginner
AMRAP in 10:00
10 hang power cleans, 10# dumbbells-45# barbell
10 deadlifts, 16kg kettlebell-55# barbell

ACCESSORY:
8-round Tabata banded pull-throughs

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