Wednesday, January 25, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 air squats
20 walking lunges
20 double-unders
400-meter row

CONDITIONING:
Advanced and Intermediate
2 x AMRAP in 8:00
100-meter run
15 dumbbell hang power cleans
15 box jumps 24”/20”
Rest 2:00

Beginner
2 x AMRAP in 8:00
100-meter run
10 dumbbell hang power cleans
10 box jumps, 12”-24”
Rest 2:00

ACCESSORY:
3x
100-meter farmer’s carry
100-meter waiter’s carry

MOBILITY:
2x
3:00 – foam roller adductors
1:00 – foam roll glutes