Friday, March 24, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter run
Bear crawl square
3 wall walks
10 push-ups

CONDITIONING:
Advanced
AMRAP in 15:00
15 dumbbell push presses, 45#/30#
10 ring pull-ups
5 muscle-ups

Intermediate
AMRAP in 15:00
12 dumbbell push presses, 35#/20#
8 ring pull-ups
2 muscle-ups

Beginner
AMRAP in 12:00-15:00
10-15 dumbbell push presses, 10#-25#
10 ring rows
5 push-ups

ACCESSORY:
3x
Advanced
30 Russian twists each side
10 P-bar leg lifts

Intermediate
20 Russian twists each side
10 P-bar leg lifts

Beginner
10 Russian twists each side
5 P-bar leg lifts

MOBILITY:
3x
2:00 – cobra pose
1:00 each side – couch stretch
2:00 each side – pigeon pose