Friday, January 13, 2017

A Brand X Method™ Adult Workout

WARM-UP/PREP:
4x
10 walking lunges
10 Spiderman lunges
10 Cossacks
10 Bulgarian split squats each leg

TEKKERS:
10:00
Full squat clean tech work, 95# or less

CONDITIONING:
Advanced
AMRAP in 12:00
12 kettlebell swings, 24kg/16kg
12 burpees

Intermediate
AMRAP in 12:00
12 kettlebell swings, 16kg/12kg
12 burpees

Beginner
AMRAP in 8:00-10:00
8-10 kettlebell swings, 4kg-12kg
8-10 burpees

ACCESSORY:
4x
10 hollow rocks
10 weighted sit-ups
Max L-sit hold