Tuesday, April 17, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 air squats
20 PVC good mornings
20 dumbbell side bends each side
20 butterfly sit-ups

STRENGTH:
Back squat

CONDITIONING:
Advanced
AMRAP in 15:00
10 front squats, 135#/95#
10 broad jumps
100-meter front rack carry (no dumbbells allowed as scale)

Intermediate
AMRAP in 15:00
10 front squats, 95#/65#
10 broad jumps
100-meter front rack carry (no dumbbells allowed as scale)

Beginner
AMRAP in 10:00-15:00
10 front squats, 35#-55#
5 broad jumps
50-100-meter front rack carry (no dumbbells allowed as scale)

ACCESSORY:
Advanced
4x
30 crunches
30 hollow-to-reverse sit-ups

Intermediate
3x
30 crunches
30 hollow-to-reverse sit-ups

Beginner
3x
20 crunches
20 sit-ups or 20-second hollow hold

MOBILITY:
3x
1:00 triangle pose each side
2:00 V-sit stretch
2:00 couch stretch each side
1:00 foam roll back