Wednesday, May 17, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
100-meter run
100-meter backward run
100-meter side shuffle
20 PVC good mornings

TEKKERS:
10:00
Overhead squat technique work using 155# or less

CONDITIONING:
Advanced
AMRAP in 12:00
200-meter ski sprint
10 medicine ball side throws, 20#/14#
10 burpees

Intermediate
AMRAP in 12:00
200-meter ski sprint
10 medicine ball side throws, 8#-10#
10 burpees

Beginner
AMRAP in 12:00
200-meter ski sprint
10 medicine ball side throws, 4#-8#
10 burpees

ACCESSORY:
Advanced
3x
15 p-bar leg raises
15 hanging leg raises
15 hollow rocks

Intermediate
3x
12 p-bar leg raises
12 hanging leg raises
12 hollow rocks

Beginner
3x
8-10 p-bar leg raises
8-10 hanging leg raises
10-15-second hollow hold

MOBILITY:
4x
1:00 each side – couch stretch
1:00 – cobra pose
1:00 each side – triangle pose