Friday, February 26, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
10 box step-ups (hips level and straight)
10 Spiderman stretch
10 lunges (vertical shin, knee out)

STRENGTH:
Front squat
Advanced and Intermediate
1 x 8, 1 x AMAP
Beginner
3 x 5-8

CONDITIONING:
Advanced
5 rounds, 3:00 rest in between
1:00 prowler
10 burpees
10 walking lunges, 95#/65#

Intermediate
5 rounds, 3:00 rest in between
1:00 prowler
10 burpees
8 walking lunges, 65#/45#

Beginner
4 rounds, 3:00 rest in between
1:00 prowler
8 burpees
8 walking lunges, unweighted-35#

ACCESSORY:
5 x 3-point balance, each side
5 weighted single-leg deadlifts, each side

MOBILITY:
Couch stretch
Pigeon