Saturday, July 7, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
2:00 bottom of the squat hold
10 squats
1:00 plank hold
10 push-ups
0:30 hollow hold
10 sit-ups

CONDITIONING:
Advanced
AMRAP in 20:00
Hill run*
5 hang squat cleans, 135#/95#
10 toes-to-bar
10 V-ups

Intermediate
AMRAP in 20:00
Hill run*
5 hang squat cleans, 95#/65#
10 toes-to-bar
10 V-ups

Beginner
AMRAP in 12:00-18:00
400-meter run
5 hang power cleans, 10# dumbbells-55# barbell
5 front squats, 10# dumbbells-55# barbell
10 hanging leg lifts

* Bottom of Maple Street, ~600 meters

MOBILITY:
Yoga