Tuesday, February 21, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter run
20 walking lunges
1:00 – bottom of the squat

CONDITIONING:
Advanced and Intermediate
2 x AMRAP in 8:00, rest 3:00
15 high box jumps, 24”+
10 good mornings, 95#/65#
5 back squats, 95#/65#

Beginner
2 x AMRAP in 8:00, rest 3:00
10-15 box jumps or step-ups, 12”-24”
5-10 good mornings, PVC-15#
10 air squats or front squats, 10# dumbbells-55# barbell

ACCESSORY:
Advanced and Intermediate
4x
20 hollow rocks
30 reverse sit-ups

Beginner
2x-3x
5-10 hollow holds or rocks
15-20 sit-ups

MOBILITY:
3x
2:00 each side – couch stretch
2:00 – foam roll glutes
2:00 – bottom of the squat