Wednesday, January 10, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 dumbbell side bends each side
10 hanging windshield wipers
10 medicine ball side throws
10 wall ball shots

TEKKERS:
10:00
Muscle-up practice (scale to dips/pull-ups)

CONDITIONING:
Advanced and Intermediate
2 x AMRAP in 8:00, rest 2:00 between
200-meter row
10 burpees over rower
3 hillbilly prowler passes (~8-10 meters per pass)

Beginner
AMRAP in 8:00
200-meter row
10 burpees
3 hillbilly prowler passes (~8-10 meters per pass)

ACCESSORY:
Advanced
50 hollow rocks

Intermediate
25-35 hollow rocks

Beginner
20-25 x 3-5-second hollow holds

MOBILITY:
4x
2:00 each side pigeon pose
2:00 foam roll glutes
1:00 each side low lunge
1:00 bottom of the squat