Wednesday, July 1, 2015

A Brand X Method™ Adult Workout

PREP:
2x
50-meter side shuffle
50-meter back pedal
10 inchworms (no push-up)
50-meter jog
50-meter accelerating run
30 flutter kicks

CONDITIONING:
Advanced and Intermediate
AMRAP in 20:00
400-meter run
15 toes-to-bar
15 bandy good mornings

Beginner
AMRAP in 15:00-20:00
400-meter run
8-10 toes-to-bar or best effort
8-10 bandy good mornings

CASH OUT:
Advanced and intermediate
2x
Max tempo push-ups
Max dips

Beginner
2x
Max tempo push-ups (4-second eccentric/down phase)

MOBILITY:
Child’s pose
Upward dog
Downward dog