Wednesday, May 23, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
300-meter row
30 box step-ups
30-second plank hold

CONDITIONING:
5:00 bike immediately into

Advanced
4 rounds for time
20 sit-ups
10 box jump-overs, 24”/20”
20 dumbbell hang power snatches, 50#/35#, alternate arms

Intermediate
4 rounds for time
20 sit-ups
10 box jump-overs, 20”/16”-18”
20 dumbbell hang power snatches, 40#/25#, alternate arms

Beginner
3 rounds for time
20 sit-ups
10 box step-overs, 12”-20”
20 dumbbell hang power snatches, 10#-20#, alternate arms

Immediately into 5:00 bike

-then-

Tabata oblique crunches right
Tabata oblique crunches left

MOBILITY:
Your choice