Tuesday, March 7, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 – bike
1:00 – air squats
1:00 – box step-ups
1:00 – walking lunges

TEKKERS:
10:00
Clean technique work using 135# or less

CONDITIONING:
Advanced
4 rounds
Hill sprint*
20 wall ball shots, 20#/14#
20 pull-ups

Intermediate
4 rounds
Hill sprint*
20 wall ball shots, 20#/14#
10-20 pull-ups

Beginner
3 rounds
Hill sprint*
10-15 wall ball shots, 6#-14#
10-15 ring rows

* Hill is about 100 meters long w/20-degree incline. That does not include run down the hill or ~75-meter run from gym to top of hill to begin.

-then-

3:00
Max hollow rocks

MOBILITY:
4x
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch
2:00 – lacrosse ball in traps