Thursday, October 19, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
2x
20 walking lunges
20 windmills
300-meter run

CONDITIONING:
Advanced
AMRAP in 12:00
20 wall ball shots, 20#/14#
20 pile squats w/medicine ball
20 walking lunges w/medicine ball

Intermediate
AMRAP in 12:00
20 wall ball shots, 14#/10#
20 pile squats w/medicine ball
20 walking lunges w/medicine ball

Beginner
AMRAP in 10:00
10 wall ball shots, 6#-10#
10 pile squats w/medicine ball or unloaded
10 walking lunges w/medicine ball or unloaded

ACCESSORY:
Advanced
4x
20 p-bar leg lifts
1:00 – cobra pose
0:30 each side – triangle pose

Intermediate
3x
20 p-bar leg lifts
1:00 – cobra pose
0:30 each side – triangle pose

Beginner
3x
10 p-bar leg lifts or floor leg lifts
1:00 – cobra pose
0:30 each side – triangle pose

MOBILITY:
4x
1:00 – banded lat stretch
1:00 – foam roll lats
1:00 – barbell triceps smash