Friday, February 24, 2017

A Brand X Method™ Adult Workout

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

CONDITIONING:
Advanced and Intermediate
Death by 3 box jump-overs, 20″
Front squat, 75#/55#

Beginner
Death by 3 box jump-overs or step-up-and-overs, 12”-20″
Front squat, 10# dumbbells-45# barbell

*Perform 3 box jump-overs every round (this stays constant with no increasing repetitions). Front squat will start with one rep and increase from one every minute until failure.

-then-

3x
200-400-meter ski sprint
Rest 2:00

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