Friday, February 17, 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

CONDITIONING:
10:00
Muscle-up practice/strength work

-then-

Advanced and Intermediate
AMRAP in 20:00
20 burpee box jump-overs
10 hillbilly prowler passes (~6-8 meters)

Beginner
AMRAP in 10:00-15:00
10 burpee box jump-overs or step-up/overs
5-8 hillbilly prowler passes (~6-8 meters)

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