Thursday, February 19, 2015

The Brand X Method​

Prep
3x
1:00 bottom of squat
1:00 spiderman stretch
10 Bulgarian squats
10 bandy side steps

Front squat
Advanced and Intermediate
1 x AMAP

Beginner
2 x 8-10

Advanced45 Thrusters, 105/85
1 mile run

Intermediate
45 Thrusters, 75-85/55-65
1 mile run

Beginner
30-35 Thrusters, 15-35
800 m- 1 mile run

Beginner and Intermediate
3x
10 tempo ring rows
20 walking lunges

Mobility
Hamstring and adductor smash
shoulder distraction