Friday, December 4, 2015

A Brand X Method™ Adult Workout

WARM-UP/PREP:
2x
200-meter accelerating run
10 squats
200-meter accelerating run
1:00 bottom of the squat

CONDITIONING:
Advanced and Intermediate
AMRAP in 12:00
25 toes-to-bar
50 flutter kicks
400-meter run

Beginner
AMRAP in 12:00
5-10 toes-to-bar or best effort
20 flutter kicks
400-meter run

ACCESSORY:
3x
10 tempo air squats (4-second eccentric/down phase)
10 ring rows
10 bandy pull-aparts

MOBILITY:
Calf stretch/smash
Couch stretch