Tuesday, February 14, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4-round Tabata squat
800-meter run
4-round Tabata squat

CONDITIONING:
Advanced
2 x AMRAP in 7:00, rest 3:00
10-20-30-meter shuttle run
10 thrusters, 95#/65#

Intermediate
2 x AMRAP in 7:00, rest 3:00
10-20-30-meter shuttle run
10 thrusters, 75#/55#

Beginner
2 x AMRAP in 7:00, rest 3:00
10-20-30-meter shuttle run
10 thrusters, 5#-20# dumbbells

-then-

3x
1:00 – max burpees
Rest 1:00

MOBILITY:
3x
2:00 each side – pigeon pose
2:00 each side – banded lat stretch
2:00 – foam roll IT band