Monday, January 2, 2017

A Brand X Method™ Adult Workout

WARM-UP/PREP:
4x
50-meter run
50-meter backward run
10 air squats
10 wall ball shots

CONDITIONING:
Advanced
3 rounds
10 ground to overhead, 95#/65#
4 x 50-meter shuttle run
Rest 1:00
AMRAP in 2:00
Ground to overhead, 95#/65#

Intermediate
3 rounds
10 ground to overhead 65#-85#/35#-55#
4 x 50-meter shuttle run
Rest 1:00
AMRAP in 2:00
Ground to overhead, 65#-85#/35#-55#

Beginner
3 rounds
10 ground to overhead, PVC-45#
4 x 50-meter shuttle run

ACCESSORY:
3x
15 butterfly sit-ups
1:00 plank hold

MOBILITY:
4x
1:00 each side – pigeon
1:00 – Olympic wall squat
2:00 – foam roller