Friday, April 8, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
1:00 Spiderman stretch
10 walking lunges
10 bandy side steps or side leg raises

CONDITIONING:
Advanced
40-30-20
Wall ball shots, 20#/14#
Box step-ups with wall ball

Intermediate
35-25-15
Wall ball shots, 14#/10#
Box step-ups with wall ball

Beginner
25-15-10
Wall ball shots, 8#-12#
Box step-ups with wall ball

ACCESSORY:
Advanced
2x-3x
2:00 plank
Max toes-to-bar

Intermediate
2x-3x
1:30 plank
Max toes-to-bar

Beginner
2x
1:00
8-12 toes-to-bar or best effort

MOBILITY:
Downward dog
Upward dog
Child’s pose