Saturday, April 22, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
20 walking lunges
20 good mornings, 45#
100-meter backward run

CONDITIONING:
Advanced and Intermediate
4 rounds
Hill sprint
10 wall ball shots, 20#/14#
10 pull-ups

Beginner
3-4 rounds
Hill sprint
10 wall ball shots, 6#-14#
10 ring rows

ACCESSORY:
3x
Advanced
20 weighted sit-ups
20 hollow to reverse sit-ups

Intermediate
15 weighted sit-ups
15 hollow to reverse sit-ups

Beginner
15-20 sit-ups
15-30-second hollow hold

MOBILITY:
Yoga