Thursday, March 16, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 PVC good mornings
20 walking lunges
20 air squats
1:00 – bottom of the squat

CONDITIONING:
Advanced
3 rounds
15 power cleans, 165#/115#
15 front squats

Intermediate
3 rounds
10-15 power cleans, 95#-135#/65#-95#
10-15 front squats

Beginner
3 rounds
10-15 hang power cleans, 10# dumbbells-55# barbell
10-15 front squats

MOBILITY:
4x
1:00 – cobra pose
1:00 – foam roll back
1:00 – barbell quad smash
1:00 – barbell IT band smash