Thursday, May 7, 2015

The Brand X Method

Prep
3x
1:00 bottom of squat
10 box step ups (hips level and straight)
10 Spiderman stretch
10 lunges (vertical shin, knee out)

Back squat
Advanced and Intermediate
1 x 10, 1 x AMAP
Beginner
3 x 5-8

3:00 row
rest 2:00
2:00 wall ball
rest 1:00
1:00 burpees
rest 1:00
2:00 wall ball
rest 2:00
3:00 row

Adv
20/14
Int
14/10
Beg
6-10

mobility
hip and glute smash
couch stretch
Photo Credit:
Danell Marks Photography