Saturday, March 31, 2018

A Brand X Method™ Adult Workout

WARM-UP:
400-meter run
Bring Sally Up air squat song
400-meter run
Bring Sally Up push-up song

CONDITIONING:
3 rounds for time, each arm
10 dumbbell hang power cleans, right arm
10 high box jumps
10 dumbbell push presses, right arm
Rest 1:00 then switch arms

Advanced – 30”/24”
Intermediate – 24”/20”
Beginner – 12”-20” (step-ups okay)

ACCESSORY:
Advanced
3x
10 rower seat roll-outs
2:00 plank hold

Intermediate
3x
10 barbell roll-outs
1:30 plank hold

Beginner
3x
10 barbell roll-out progressions against wall
1:00 plank hold

MOBILITY:
Yoga