Friday, October 28, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
10 box step-ups (hips level and straight)
10 Spiderman stretch
10 lunges (vertical shin, knee out)

2x
10 burpees
10 squats
10 push-ups

STRENGTH AND CONDITIONING:
12-9-6
Hang power cleans, 135#/95#
Ring dips

-rest 3:00-

9-6-3
Hang power cleans, 135#/95#
Ring dips

MOBILITY:
Hip and glute smash
Couch stretch
T-spine smash