Wednesday, August 30, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 – foam roll calves and hamstrings
20 butterfly sit-ups
20 PVC  good mornings
20 jumping jacks

CONDITIONING:
Advanced
AMRAP in 20:00
5 burpees
5 box jump-overs
10 kettlebell swings, 24kg/16kg

Intermediate
AMRAP in 15:00-20:00
5 burpees
5 box jump-overs
10 kettlebell swings, 16kg-24kg/12kg-16kg

Beginner
AMRAP in 10:00
5 burpees
5 box jump-overs
10 kettlebell swings, 8kg-12kg
ACCESSORY
Advanced
5x
10 dumbbell side bends each side
40 flutter kicks

Intermediate
4x
10 dumbbell side bends each side
40 flutter kicks

Beginner
3x
10 dumbbell side bends each side
40 flutter kicks

MOBILITY:
3x
1:00 – foam roll back
2:00 each side – couch stretch
2:00 each side – pigeon pose