Tuesday, June 19, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 bike
1:00 plank hold
1:00 bottom of the squat hold
20 walking lunges

STRENGTH:
Back squat

CONDITIONING:
Advanced
50-40-30-20-10
Sit-ups
Double-unders
10-20-30-40-50
Wall ball shots, 20#/14#

Intermediate
40-30-20-10
Sit-ups
Double-unders
10-20-30-40
Wall ball shots, 20#/14#

Beginner
25-20-15-10-5
Sit-ups
Pogos
5-10-15-20-25
Wall ball shots, 6#-14#

MOBILITY:
4x
2:00 couch stretch each side
2:00 pigeon pose each side
1:00 foam roll lats
1:00 lacrosse ball in shoulders