Saturday, January 7, 2017

A Brand X Method™ Adult Workout

WARM-UP/PREP:
4x
200-meter run
200-meter row
10 wall ball shots
1:00 jump rope

TEKKERS:
10:00
Full clean tech work, 95# or less

CONDITIONING:
Advanced
5 rounds
500-meter row
10 push presses, 95#/65#
10 burpees over rower

Intermediate
5 rounds
500-meter row
10 push presses, 65#/45#
10 burpees over rower

Beginner
3-4 rounds
250-500-meter row
10 push presses, 10# dumbbells-45# barbell
10 burpees

MOBILITY:
4x
2:00 – hamstring stretch
1:00 each side – pigeon pose
1:00 each side – triangle pose