Thursday, July 27, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
600-meter run
600-meter row
2:00 – bottom of the squat

CONDITIONING:
Advanced
50-40-30-20-10
Wall ball shots, 20#/14#
Kettlebell swings, 24kg/16kg

Intermediate
30-25-20-15-10
Wall ball shots, 10#-20#
Kettlebell swings, 12kg-24kg

Beginner
15-12-9-6-3
Wall ball shots, 6#-14#
Kettlebell swings, 8kg-16kg

MOBILITY:
5x
1:00 – banded hamstring stretch
1:00 – bottom of squat hold
1:00 – foam roll IT bands
1:00 – foam roll adductors