Saturday, May 26, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 squats
20 walking lunges
20 jumping jacks
200-meter run

CONDITIONING:
My Pet Rock team workout
Advanced
1600-meter relay row
800-meter farmer’s carry
120 air squats
60 pull-ups
60 push-ups

Pet rock:  24kg kettlebell/50#-55# dumbbell

Intermediate
1200-meter relay row
600-meter farmer’s carry
100 air squats
50 pull-ups
50 push-ups

Pet rock:  16kg kettlebell/35#-45# dumbbell

Beginner
800-1000-meter relay row
400-meter farmer’s carry
60 air squats
30 ring rows
30 push-ups or incline push-ups

Pet rock:  8kg-12kg kettlebell/20#-25## dumbbell

* Penalty for dropping the rock is an immediate 2 rope climbs or 4 beginner rope climbs each. If this happens on the farmer’s carry you must travel back, do your climbs, then return to where you left off. Partners can switch who carries pet rock at any point.

MOBILITY:
Yoga