Wednesday, February 15, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 Spider-Man lunges
1:00 each side – couch stretch
1:00 – bottom of the squat
30 sit-ups

TEKKERS:
10:00
Power clean technique, 115# or less

CONDITIONING:
Death by 20-meter ski
1:00 – 20 meters
2:00 – 40 meters
Etc., until failure
Rest 1:00
Death by 3-second hollow hold/plank hold
1:00 – 3 seconds
2:00 – 6 seconds
Etc., until failure

MOBILITY:
3x
2:00 – foam roll back
2:00 – foam roll glutes
1:00 each side – pigeon pose
1:00 each side – couch stretch