Friday, December 15, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 PVC pass-throughs
20 dumbbell lateral delt flys
20 dumbbell rear delt flys
200-meter ski

CONDITIONING:
Advanced
AMRAP in 20:00
1000-meter row
20 thrusters, 115#/85#
20 mountain climbers

Intermediate
AMRAP in 20:00
1000-meter row
20 thrusters, 95#/65#
20 mountain climbers

Beginner
AMRAP in 12:00-15:00
500-meter row
10 thrusters, 10# dumbbells-45# barbell
10-20 mountain climbers

-then-

100 sit-ups fewest sets possible

MOBILITY:
3x
1:00 – cobra pose
1:00 each side – triangle pose
2:00 each side – couch stretch