Saturday, September 16, 2017

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
15 ring rows
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
200-meter run together

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

MOBILITY:
Yoga