Monday, March 27, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 – bike
1:00 – ski
Bear crawl square
10 PVC pass-throughs
10 dumbbell shoulder presses

CONDITIONING:
Advanced
AMRAP in 20:00
10 push presses, 115#/85#
10 box jumps
1000-meter row

Intermediate
AMRAP in 20:00
10 push presses, 95#/65#
10 box jumps
1000-meter row

Beginner
AMRAP in 12:00-15:00
10 push presses, 10# dumbbells-55# barbell
10 box jumps or step-ups
500-750-meter row

ACCESSORY:
3x
Advanced
30 butterfly sit-ups
2:00 – plank hold

Intermediate
25 butterfly sit-ups
1:30 – plank hold

Beginner
15-20 butterfly sit-ups
1:00 – plank hold

MOBILITY:
4x
1:00 – banded pec stretch
1:00 – banded lat stretch
2:00 each side – pigeon pose