Tuesday, October 10, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
5 squats
10 walking lunges
15 good mornings, 45#
20 banded pull-throughs

TEKKERS:
10:00
Handstand walk/hold practice

CONDITIONING:
Advanced
AMRAP in 20:00
200-meter run
2 hillbilly prowler passes
10 front squats, 105#/80#

Intermediate
AMRAP in 20:00
200-meter run
2 hillbilly prowler passes
10 front squats, 75#/55#

Beginner

AMRAP in 10:00-15:00
100-meter run
2 hillbilly prowler passes
10 front squats, 10# dumbbells-45# barbell

ACCESSORY:
Advanced
5x
10 weighted sit-ups
20 hollow-to-reverse sit-ups

Intermediate
4x
10 weighted sit-ups
20 hollow-to-reverse sit-ups

Beginner
3x-4x
10 sit-ups
20-30-second hollow hold

MOBILITY:
3x
2:00 – bottom of squat hold
2:00 each side – couch stretch
2:00 – barbell IT band smash