Thursday, June 28, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 kettlebell swings
10 kettlebell deadlifts
10 PVC good mornings
30-second wall sit hold at parallel

STRENGTH:
Deadlifts

TEKKERS:
10:00
Snatch technique work using 75# or less

CONDITIONING:
Advanced
3 x AMRAP in 6:00, 1:00 rest in between
2 hillbilly prowler sprints
10 dumbbell front squats, 35#/25#

Intermediate
3 x AMRAP in 6:00, 1:00 rest in between
2 hillbilly prowler sprints
10 dumbbell front squats, 30#/20#

Beginner
2-3 x AMRAP in 6:00, 1:00 rest in between
2 hillbilly prowler sprints
10 dumbbell front squats, 10#-20#

MOBILITY:
3x
1:00 banded Samson stretch each side
1:00 couch stretch each side
1:00 foam roll glutes
1:00 pigeon pose each side