Monday, May 22, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
10 PVC good mornings
10 dumbbell box step-ups, 30#
10 walking lunges
10 air squats

CONDITIONING:
Advanced
2 x AMRAP in 7:00
100-meter run
10 ground to overhead, 75#
10 front squats, 75#
Rest 3:00

Intermediate
2 x AMRAP in 7:00
100-meter run
10 ground to overhead, 55#-75#
10 front squats, 55#-75#
Rest 3:00

Beginner
2 x AMRAP in 7:00
100-meter run
10 waist to overhead, 10# dumbbells-55# barbell
10 front squats, 10# dumbbells-55# barbell
Rest 3:00

-then-

4x
200-meter row
Rest 1:00

MOBILITY:
3x
1:00 – lacrosse ball glutes
1:00 – foam roll it band
1:00 – foam roll quads
1:00 each side – couch stretch