21
Jul
Tuesday, July 21, 2015
A Brand X Method™ Adult Workout
PREP:
3x
1:00 in bottom of squat
10 bandy shoulder press (light band)
10 box step-ups (focus on neutral spine and square hips)
1:00 row
STRENGTH AND CONDITIONING:
AMRAP in 3:00
3 thrusters
12 burpees
rest 3:00
AMRAP in 4:00
6 thrusters, 95
12 burpees
rest 3:00
AMRAP in 5:00
12 wall ball, 20/14
12 burpees
Advanced
Men
135/95/20
Women
95/65/14
Intermediate
Men
105-115/75-85/20
Women
75-85/50-55/14
Beginner
25-45/10-35/8-10
CASH OUT:
Advanced
100 sit-ups
Intermediate
50-75 sit-ups
Beginner
25-50 sit-ups
MOBILITY:
Shoulder distraction
Couch stretch
Photo Credit:
Danell Marks Photography- San Diego, Ca
