Monday, April 24, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
Bear crawl square
Crab walk square
10 burpees
10 box jumps

CONDITIONING:
5:00
Max double-unders

-then-

AMRAP in 10:00
Advanced and Intermediate
200-meter ski
15 push presses, 65#/45#
10 power snatches, 65#/45#

Beginner
200-meter ski
10-15 push presses, 15#-35#
10 power snatches, PVC-35#

ACCESSORY:
3x
Advanced
30 butterfly sit-ups
30 hollow to reverse sit-ups

Intermediate
20 butterfly sit-ups
20 hollow to reverse sit-ups

Beginner
20-30 butterfly sit-ups
10 x 3-5-second hollow holds

MOBILITY:
4x
1:00 – bottom of the squat
1:00 – foam roll calves
1:00 – barbell quad smash
1:00 – couch stretch