Friday, March 25, 2016

A Brand X Method™ Adult Workout

PREP:
3x
20 jumping jacks
10 PVC overhead squats
10 seesaw walk
10 Cossacks
https://www.youtube.com/watch?v=C8Wrr3Onrq0

STRENGTH:
Squat
Advanced and Intermediate
1 x AMAP

Beginner
2-3 x 6-8

CONDITIONING:
3 rounds
15 burpees
30 walking lunges, 95#/65#

Intermediate
3 rounds
12 burpees
24 walking lunges, 65#/45#

Beginner
3 rounds
12 burpees
24 walking lunges, unweighted-25#

ACCESSORY:
Advanced
2x-3x
2:00 plank
12-16 knee-to-opposite-elbows

Intermediate
2x-3x
1:30 plank
8-12 knee-to-opposite-elbows

Beginner
2x-3x
1:00 plank
6-8 knee-to-opposite-elbows (or best effort)

MOBILITY:
Pigeon
Your choice