Friday, November 6, 2015

A Brand X Method™ Adult Workout

PREP:
2x
20 box step-ups
20 walking lunges
10 Cossacks
1:00 Spiderman stretch, each leg
1:00 bottom of squat

STRENGTH:
Back Squat
Advanced and Intermediate
1 x 10, 1 x AMAP

Beginner
3 x 5-8

CONDITIONING:
Advanced
3 rounds
10 front squats, 135/95
20 box jumps

Intermediate
3 rounds
10 front squats, 95/65
20 box jumps

Beginner
3 rounds
10 front squats, PVC-45
20 box jumps

ACCESSORY:
Advanced and Intermediate
2x
10 Bulgarian squats (weighted if appropriate)
10 poor man GHR (partner)

Beginner
2x
10 Bulgarian squats
5 poor man GHR (partner)