Wednesday, July 5, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
2:00 – bike
10 jumping squats

CONDITIONING:
Advanced and Intermediate
AMRAP in 15:00
5 Spartan tire flips
10 air squats
15 mountain climbers

Beginner
AMRAP in 10:00-15:00
3 Spartan tire flips
9 air squats
12 mountain climbers

ACCESSORY:
Advanced
4x
Max GHD parallel hold
10 bar rollouts

Intermediate
3x
Max GHD parallel hold
10 bar rollouts

Beginner
3x
0:30 – GHD parallel hold
1:00 – long plank

MOBILITY:
4x
1:00 – cobra pose
1:00 each side – triangle pose
1:00 each side – couch stretch
1:00 each side – banded Samson stretch