Friday, August 11, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
30-second dumbbell overhead hold
20 dumbbell box step-ups
100-meter farmer’s walk

STRENGTH/TEKKERS:
10:00
Muscle-up practice/strength work

CONDITIONING:
Advanced
AMRAP in 20:00
20 burpee box jump-overs
10 hillbilly prowler pushes

Intermediate
AMRAP in 15:00-20:00
15-20 burpee box jump-overs
5-10 hillbilly prowler pushes

Beginner
AMRAP in 10:00-15:00
10 burpee box step-overs
3-5 hillbilly prowler pushes

MOBILITY:
4x
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch
2:00 – foam roll lats