Wednesday, August 24, 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 AND CONDITIONING:
EMOM for 10:00
Even – 2 front squats
Odd – double-unders (or practice)

2 rounds
800-meter run
10 overhead squats, 120#/85#
1000-meter row
10 overhead squats, 120#/85#
Can start in either run or row

Scaling for run: 400-600 meters
Scaling for OHS: PVC-95# or substitute front squats

MOBILITY:
Calf smash/stretch
Couch stretch