Saturday, July 29, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 – bottom of the squat
200-meter run
15 kettlebell swings
10 ring rows

CONDITIONING:
Partner workout
5:00
Find a max cluster with good technique
-immediately into-
AMRAP in 10:00
Partner 1: 10-calorie bike
Partner 2: max burpees until calories are completed
Switch

Beginner

5:00
Work on thruster – add weight as long as technique remains safe
-immediately into-
AMRAP in 8:00-10:00
Partner 1: 6-10-calorie bike
Partner 2: max burpees until calories are completed
Switch

ACCESSORY:
Advanced
4x
10 weighted sit-ups
20 banded crunch pull-downs

Intermediate
3x
10 weighted sit-ups
15-20 banded crunch pull-downs

Beginner

3x
10 sit-ups
10 banded crunch pull-downs

MOBILITY:
Yoga