Saturday, August 26, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 – bike
2:00 – plank (if you break plank then do burpees for remaining time)

CONDITIONING:
Partner workout
Advanced
2 x AMRAP in 10:00, rest 2:00 in between
Partner 1: 7 manmakers, 35#/25#
Partner 2: max tire flips
200-meter run together

Intermediate
2 x AMRAP in 10:00, rest 2:00 in between
Partner 1: 7 manmakers, 25#/15#
Partner 2: max tire flips
200-meter run together

Beginner
AMRAP in 10:00
Partner 1: 5 manmakers, 10#-15#
Partner 2: max tire flips
200-meter run together

Partner 2 does max flips until partner 1 is finished with the manmakers, then they switch. Once they have both done the manmakers, they will run together.

MOBILITY:
3x
3:00 each side – pigeon pose
2:00 each side – couch stretch
1:00 – barbell quad smash