Wednesday, April 4, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
5x
100-meter backward run
10 Spider-Man lunges
Bear crawl square

CONDITIONING:
Advanced
2 x AMRAP in 6:00, rest 2:00
5 push presses, 165#/120#
5 tire flips
10 pull-ups

Intermediate
2 x AMRAP in 6:00, rest 2:00
5 push presses, 115#-145#/85#-105#
5 tire flips
10 pull-ups

Beginner
2 x AMRAP in 6:00, rest 2:00
10 push presses, 10# dumbbells-35# barbell
5 tire flips or 10 kettlebell deadlifts
10 ring rows

-then-

Tabata flutter kicks

MOBILITY:
2x
1:00 cobra pose
1:00 triangle pose each side
1:00 barbell trap smash