Friday, August 18, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 squats
20 Spider-Man lunges
20 jumping jacks
200-meter run

CONDITIONING:
Death by box jump-overs and front squats
Perform 3 box jump-overs every round. Front squat starts at 1 rep and increases by 1 rep every minute until failure.

Advanced – 20”, 75#/55#
Intermediate – 20”, 65#/45#
Beginner – 12”-20” (step-overs OK), 10# dumbbells-45# barbell

-then-

3x
400-meter ski sprint
Rest 2:00

MOBILITY:
4x
1:00 – barbell trap smash
1:00 – barbell bicep smash
1:00 – barbell triceps smash
1:00 – banded pec stretch