Wednesday, March 1, 2017

A Brand X Method™ Adult Workout

WARM-UP:
400-meter run
30 banded good mornings
30 hollow rocks
30 PVC pass-throughs
30 PVC shoulder presses
400-meter run

TEKKERS:
10:00
Clean technique work, 155# or less

CONDITIONING:
Advanced
5 rounds
500-meter row
50 double-unders

Intermediate
4-5 rounds
500-meter row
25-50 double-unders

Beginner
3-5 rounds
500-meter row
20-30 double-unders or 50 pogos

-then-

Tabata sit-up
Tabata plank hold

MOBILITY:
3x
1:00 – cobra pose
2:00 – foam roll back
1:00 each side – triangle pose