Wednesday, May 31, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
300-meter row
15 ring rows
15 PVC good mornings
2:00 – bottom of the squat

CONDITIONING:
Advanced and Intermediate
AMRAP in 20:00
5 good mornings, 45#
10 walking lunges, unweighted
15 double-unders

Beginner
AMRAP in 12:00-20:00
5 good mornings, PVC-45#
10 walking lunges, unweighted
15 pogos

ACCESSORY:
Advanced and Intermediate
3x
30 butterfly sit-ups
Max toes-to-bar

Beginner
3x
15-30 butterfly sit-ups
Max strict hanging leg lifts

MOBILITY:
4x
1:00 each side – banded pec stretch
1:00 – lacrosse ball in shoulders
1:00 – lacrosse ball in traps