Thursday, February 16, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 good mornings, 45# or less
10 front squats, 45# or less
1:00 – bottom of the squat
300-meter run

CONDITIONING:
Advanced
21-15-9
Front squats
Sumo deadlift high-pulls
95#/65#

Intermediate
21-15-9
Front squats
Sumo deadlift high-pulls
75#/55#

Beginner
15-12-9
Front squats
Sumo deadlift high-pulls
15#-65# barbell

-then-

2x
3:00
Max double-unders or double-under practice
Rest 1:00

MOBILITY:
4x
1:00 – cobra pose
1:00 – banded hamstring stretch
1:00 – barbell quad smash