Friday, October 9, 2015

A Brand X Method™ Adult Workout

PREP:
3x or 10:00
1:00 jump rope
1:00 bottom of squat
1:00 pigeon each side
10 box step-ups

STRENGTH:
Front squat 
Advanced and Intermediate
1 x 3, 1 X AMAP

Beginner
3 x 5-7
CONDITIONING:
Advanced and Intermediate
50 burpees for time (cap 3:30)

Beginner
30 burpees (cap 3:00)
ACCESSORY:
Advanced and Intermediate
2x
10 weighted walking lunges
20 tempo squats

Beginner
2x
10 walking lunges
10 tempo squats

Tempo is 4 seconds in the eccentric/down phase and 1-second holds at top and bottom

MOBILITY:
Downward dog
Cobra
Child’s pose