Friday, February 23, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
30-second dumbbell overhead hold
20 dumbbell box step-ups
100-meter farmer’s walk

STRENGTH:
Shoulder press

TEKKERS:
10:00 muscle-up practice/strength work

CONDITIONING:
Advanced
AMRAP in 20:00
20 burpee box jump-overs
10 x 8-meter hillbilly prowler passes

Intermediate
AMRAP in 20:00
15 burpee box jump-overs
8 x 8-meter hillbilly prowler passes

Beginner
AMRAP in 10:00-15:00
10 burpee box jump-overs or step-overs
5 x 8-meter hillbilly prowler passes

MOBILITY:
4x
1:00 banded pec trench each side
1:00 banded lat stretch each side
2:00 foam roll lats