Wednesday, March 28, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x or 12:00
1:00 foam roll calves and hamstrings
20 butterfly sit-ups
20 PVC good mornings
20 jumping jacks

CONDITIONING:
Advanced
AMRAP in 20:00
15 burpees
15 box jump-overs, 24”/20”
500-meter ski

Intermediate
AMRAP in 20:00
12-15 burpees
12-15 box jump-overs, 20”/16”
400-500-meter ski

Beginner
AMRAP in 10:00-20:00
8-10 burpees
8-10 box jump-overs or step-overs, 12”-18”
250-300-meter ski

ACCESSORY:
Advanced
5x
10 dumbbell side bends each side
20 flutter kicks each leg

Intermediate
4x
10 dumbbell side bends each side
20 flutter kicks each leg

Beginner
3x-4x
10 dumbbell side bends each side
20 flutter kicks each leg

MOBILITY:
3x
1:00 foam roll back
2:00 couch stretch each side
2:00 pigeon pose each side