Thursday, March 1, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x or 12:00
1:00 V-sit stretch
20 banded good mornings
20 banded side steps each side
1:00 bike

STRENGTH:
Deadlift

OPTIONAL ACCESSORIES:
4x
20 banded hamstring curls
20 dumbbell box step ups each leg
1:00 plank hold

CONDITIONING:
Advanced
AMRAP in 20:00
5 deadlifts, 275#/205#
10 kettlebell swings, 24kg/16kg
Accumulate 2:00 plank hold

Intermediate
AMRAP in 20:00
5 deadlifts, 225#/155#
10 kettlebell swings,16kg- 24kg/12kg-16kg
Accumulate 1:30-2:00 plank hold

Beginner
AMRAP in 10:00-20:00
5 deadlifts, 24kg kettlebell-135# barbell
10 kettlebell swings, 8kg-16kg
Accumulate 1:00 plank hold

-then-

2 x 400-meter run
Rest 1:00

MOBILITY:
3x
2:00 lacrosse ball in traps
2:00 banded lat stretch
2:00 banded triceps stretch