Monday, July 4, 2016

A Brand X Method™ Adult Workout

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

STRENGTH AND CONDITIONING:
EMOM for 12:00
1 Power Clean + 1 high hang squat clean
Start @ 70% of 1rm power clean add 5% every 2:00

5 x 100-meter get-up sprints
Walk back is rest

AMRAP in 12:00
10-calorie row
10 overhead walking lunges
10 wall ball shots
10 overhead walking lunges

MOBILITY:
Shoulder distraction
T-spine smash
Hip smash