Friday, July 29, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
10 walking toe taps
10 bandy or PVC good mornings
10 bandy side steps or lateral leg raises

CONDITIONING:
Advanced and Intermediate
AMGMAP in 5:00 x 3
3 power cleans, heavy*
12 burpees
24 double-unders
Rest 2:00

*3-second hold in perfect receiving position

Beginner
AMGMAP in 5:00 x 3
6 power cleans, scale weight for perfect technique throughout entire workout*
9 burpees
12 double-unders or tuck jumps
Rest 2:00

*3-second hold in perfect receiving position

MOBILITY:
Pigeon
Couch stretch
T-spine smash