Friday, July 1, 2016

A Brand X Method™ Adult Workout

PREP:
3x
25-meter side shuffle => 25-meter back pedal => 25-meter side shuffle => 75-meter run => 15 squats => 30 pogos

CONDITIONING:
Advanced
AMRAP in 25:00
1 rope climb
10 ring dips (no kip)
10 dumbbell hang power cleans
20 walking lunges
200-meter run

Intermediate
AMRAP in 25:00
1 rope climb
10 dips (no kip)
10 dumbbell hang power cleans
20 walking lunges
200-meter run

Beginner
AMRAP in 15:00-25:00
1 rope climb or 2 beginner rope climbs
5-10 push-ups
10 dumbbell hang power cleans
10-20 walking lunges
100-200-meter run

MOBILITY:
Adductor smash
Calf smash and stretch