Thursday, July 20, 2017

A Brand X Method™ Adult Workout

WARM-UP:
400-meter run
At every corner do –
10 squats
10 burpees
10 unloaded good mornings

TEKKERS:
10:00
Snatch technique work using 135# or less

CONDITIONING:
AMRAP in 20:00
200-meter run with dumbbell 40#/30#
At every corner do –
5 single-arm thrusters each side
5 single-arm hang squat cleans each side
5 single-leg deadlift each side

Advanced – 40#/30#
Intermediate – 30#/25#
Beginner – 10#-20#

MOBILITY:
4x
1:00 each side – banded Samson stretch
2:00 each side – pigeon pose
2:00 – foam roll glutes
1:00 each side – couch stretch