Saturday, March 5, 2016

A Brand X Method™ Masters Workout

WARM-UP:
3x or 8:00
100-meter run
10 side leg raises
10 box step-ups
10 PVC good mornings

STRENGTH:
Deadlifts
1 x 8, 1 x AMAP

CONDITIONING:
400-600-meter run or walk
8-10 pull-ups or ring rows
10-15 walking lunges
8-10 dumbbell push presses
400-600-meter run or walk

ACCESSORY:
2x
Max hanging leg raises
20-30 flutter kicks

MOBILITY:
T-spine smash
Overhead shoulder distraction
Pigeon stretch