Saturday, October 1, 2016

A Brand X Method™ Adult Workout

PREP:
2x
200-meter accelerating run
10 squats
200-meter accelerating run
1:00 bottom of squat

CONDITIONING:
AMRAP in 12:00
Advanced and Intermediate
400-meter run
25 toes-to-bar
50 flutter kicks

Beginner
400-meter run
5-10 toes-to-bar or best effort
20 flutter kicks

ACCESSORY:
3x
10 tempo air squats (tempo is 4 seconds in eccentric/down phase with 1-second holds at top and bottom)
10 ring rows
10 bandy pull-aparts

MOBILITY:
Calf smash/stretch
Couch stretch