Wednesday, May 18, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
10 perfect squats
1:00 Olympic wall squat
10 bandy side steps or lateral leg raises
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 OHS, 135#/95#
Can start with either run or row

ACCESSORY:
2x
30 sit-ups
15 Supermen

MOBILITY:
Upward dog
Downward dog
Child’s pose