Monday, June 6, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
Forward roll
10 walking toe taps
10 bandy side steps
1:00 bottom of the squat

STRENGTH
Hang power clean
20:00 cap
5-5-5-3-3-3-1-1-1

CONDITIONING:
5 rounds w/15:00  cap
5 medicine ball squat, throw, bounce, and catch
5 medicine ball hammer throw, left
5 medicine ball hammer throw, right
30 mountain climbers
5 medicine ball squat, throw, bounce, and catch
5 medicine ball hammer throw, left
5 medicine ball hammer throw, right
30 double-unders

ACCESSORY:
Advanced
3x
10 supinated ring rows
10 bandy pull-aparts
10 strict knees-to-elbows

Intermediate
3x
8-10 supinated ring rows
10 bandy pull-aparts
8-10 strict knees-to-elbows

Beginner
2x
6-10 supinated ring rows
10 bandy pull-aparts
6-10 strict knees-to-elbows

MOBILITY:
Shoulder distraction
Calf smash
Couch stretch