Monday, June 20, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 7:00
10-meter bear crawl square
Forward roll
10 PVC pass-throughs
10 walking toe taps
10 bandy side steps
1:00 bottom of the squat

STRENGTH:
Muscle Snatch
EMOM for 5:00
5 reps at a warm-up weight, PVC – 65#
Rest 2:00
EMOM for 5:00
3 reps at medium weight

Rest 2:00

Hang power snatch
EMOM for 5:00
1 rep

CONDITIONING:
3:00 cap
50 burpees for time

ACCESSORY:
10 medicine ball hammer throws
Max L-sit

MOBILITY:
Shoulder distraction
Lat and chest smash