Monday, April 25, 2016

A Brand X Method™ Adult Workout

PREP:
3x capped at 8:00
100-meter run
10 bandy side steps or lateral leg raises
10 box step-ups
10 bandy or PVC good mornings

STRENGTH:
Hang power clean
EMOM for 5:00
5 reps at 60%-65%
Rest 2:00
EMOM for 5:00
3 reps at 75%-80%
Rest 2:00
EMOM for 5:00
1 rep at 90%-95%

CONDITIONING:
AMRAP in 4:00
20 kettlebell swings
10 goblet squats

ACCESSORY:
20-50 flutter kicks
100-meter farmer’s carry

MOBILITY:
Child’s pose
Downward dog
Lat smash