Thursday, October 5, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
10 back squats, 45#
10 front squats, 45#
10 overhead squats, 45#
20 jumping squats

CONDITIONING:
Advanced
AMRAP in 15:00
100-meter run
20 double-unders
20 thrusters, 45#

Intermediate
AMRAP in 15:00
100-meter run
10-15 double-unders
20 thrusters, 45#

Beginner
AMRAP in 10:00-15:00
100-meter run
20 pogos
10-20 thrusters, 10# dumbbells-35#

ACCESSORY:
Advanced and Intermediate
2x
10 bar rollouts
Max L-sit hold

Beginner
2x
0:30-1:00 long plank
Max tuck sit hold

MOBILITY:
4x
1:00 – cobra pose
3:00 each side – pigeon pose