31
Jan
Tuesday, January 31, 2017
A Brand X Method™ Adult Workout
WARM-UP:
3x
400-meter run
20 Spiderman lunges
1:00 – bottom of the squat
CONDITIONING:
Advanced
21-18-15-12-9
Walking lunges each leg
Front squats, 135#/105#
100-meter run between rounds
Intermediate
18-15-12-9-6
Walking lunges each leg
Front squats, 95#/65#
100-meter run between rounds
Beginner
12-9-6
Walking lunges each leg
Front squats, 10# dumbbells-65# barbell
100-meter run between rounds
ACCESSORY:
AMRAP in 5:00
Toes-to-bar or strict hanging leg lifts
MOBILITY:
4x
1:00 each leg – couch stretch
1:00 – foam roll glutes
1:00 each leg – pigeon pose