Thursday, June 1, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 dumbbell shoulder presses
10 dumbbell delt flys
10 incline push-ups
10 banded triceps press-downs

TEKKERS:
10:00
Clean technique work using 175# or less

CONDITIONING:
Advanced and Intermediate
2 x AMRAP in 7:00, rest 2:00
10 kipping pull-ups
10 dumbbell hang power cleans

Beginner
2 x AMRAP in 7:00, rest 2:00
10 ring rows
10 dumbbell hang power cleans

-then-

3x
400-meter row sprint
Rest 1:00

MOBILITY:
4x
1:00 – hamstring floss on box
1:00 – banded hamstring stretch
1:00 each side – pigeon pose
1:00 each side – couch stretch