Tuesday, October 25, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
10 perfect squats
1:00 Olympic wall squat
10 bandy side steps
1:00 pigeon
10 side-to-side hops each leg

STRENGTH:
EMOM for 10:00
Using the same weight
Even – 3-5 front squats
Odd – 1-2 push presses

CONDITIONING:
2 rounds
800-meter run
5 overhead squats, 135#/95#
1000-meter row
5 overhead squats, 135#/95#
Can start w/run or row

ACCESSORY:
2x
30 sit-ups
15 supermen

MOBILITY:
Upward dog
Downward dog
Child’s pose