Friday, April 29, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
10 Spiderman lunges
10-20 box jumps
10 Cossacks

STRENGTH:
Front squat
1 x 5, 1 x AMAP

CONDITIONING:
Advanced
3 rounds
15 wall ball shots, 20#/14#
45 mountain climbers
Rest 3:00
Repeat

Intermediate
3 rounds
15 wall ball shots, 14#/10#
45 mountain climbers
Rest 3:00
Repeat

Beginner
AMRAP in 5:00
15 wall ball shots, 8#-14#
45 mountain climbers

ACCESSORY:
2x-3x
Max bar or rope hang
25 sit-ups

MOBILITY:
Hand and forearm stretch
Triceps smash and stretch
Calf smash