Monday, August 15, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10 arm circles forward
10 arm circles backward
5 plank on elbows to hands and back
5 power ball shots

CONDITIONING:
Advanced and Intermediate
AMRAP in 10:00
10 knees-to-elbows
10 burpees
200-meter run

Beginner
AMRAP in 10:00
10 knees-to-elbows (may sub knee raises or sit-ups)
10 burpees
200-meter run

ACCESSORY:
3x
50-meter waiter’s carry
Max L-sit

MOBILITY:
Cobra
T-spine smash
Calf smash