Tuesday, July 25, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
300-meter run
10 Spider-Man lunges
10 Cossacks
10 dumbbell front squats
20 banded side steps each leg

CONDITIONING:
Death by 2 hillbilly prowler passes and hang squat clean
Prowler passes stay constant @ 2 per round; starting @ 1 rep, hang squat clean increases by one rep each round.

Advanced – 95#/65#
Intermediate – 75#/55#
Beginner – Front squat @ safe weight (** no power cleans)

MOBILITY:
3x
2:00 – bottom of the squat
2:00 each side – couch stretch
2:00 each side – pigeon pose