Thursday, June 7, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
2x
20 walking lunges
20 windmills
300-meter run

STRENGTH:
Deadlift

CONDITIONING:
Advanced
AMRAP in 20:00
20 wall ball shots, 20#/14#
200-meter run with medicine ball
20 walking lunges with medicine ball

Intermediate
AMRAP in 20:00
20 wall ball shots, 14#/10#
200-meter run with medicine ball
20 walking lunges with medicine ball

Beginner
AMRAP in 10:00-15:00
10-15 wall ball shots, 6#-14#
100-200-meter run unloaded or with medicine ball
10-20 walking lunges unloaded or with medicine ball

ACCESSORY:
Advanced
4x
20 p-bar leg lifts
1:00 cobra pose
0:30 triangle pose each side

Intermediate
3x
15-20 p-bar leg lifts
1:00 cobra pose
0:30 triangle pose each side

Beginner
3x
10-15 p-bar or floor leg lifts
1:00 cobra pose
0:30 triangle pose each side

MOBILITY:
4x
1:00 banded lat stretch
1:00 foam roll lats
1:00 barbell triceps smash