Friday, December 11, 2015

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
10 Spiderman lunges
10-20 box jumps
10 Cossacks

STRENGTH:
Front squat
Advanced and Intermediate
1 x 3, 1 x AMAP
Beginner
2 x 5-8

CONDITIONING:
5 rounds, rest 1:00 in between
1:30 to complete
3 thrusters
5 burpees
20 double-unders

Advanced – 155#/115#
Intermediate – 95#/65#
Beginner – 10#-45#

ACCESSORY:
2x
100-meter heavy farmer’s walk
Max bar or rope hang

MOBILITY:
Hand and forearm stretch
Couch stretch
Pigeon