Monday, October 16, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 PVC pass-throughs
100-meter backward run
10 PVC front squats
100-meter ski
1:00 – bottom of the squat

TEKKERS:
10:00
Handstand hold/handstand walk practice

CONDITIONING:
Advanced
AMRAP in 12:00
20 dumbbell push presses, 50#/35#
10 push-ups
100-meter farmer’s carry

Intermediate
AMRAP in 12:00
20 dumbbell push presses, 35#/25#
10 push-ups
100-meter farmer’s carry

Beginner
AMRAP in 12:00
10-15 dumbbell push presses, 30#/15#
10 incline push-ups
100-meter farmer’s carry

ACCESSORY:
Advanced
5x
15 V-ups
15 p-bar leg lifts

Intermediate
4x
15 V-ups
15 p-bar leg lifts

Beginner
3x-4x
15 sit-ups
10 p-bar leg lifts or floor leg lifts

MOBILITY:
3x
1:00 – foam roll IT band
1:00 – foam roll quads
1:00 – couch stretch