Saturday, April 21, 2018

A Brand X Method™ Adult Workout

WARM-UP:
7x
5 pull-ups
10 push-ups
15 squats

CONDITIONING:
Partner workout*
Advanced
AMRAP in 15:00
15 ring rows
15 power cleans, 105#/80#
200-meter run together

Intermediate
AMRAP in 15:00
10-15 ring rows
10-15 power cleans, 95#/65#
200-meter run together

Beginner
AMRAP in 10:00-15:00
10 ring rows
10 hang power cleans, 10# dumbbells-55# barbell
100-200-meter run together

* Partner 1 does ring rows while Partner 2 cleans, swap once finished and then complete run together.

MOBILITY:
Yoga