Saturday, July 21, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
30 jumping jacks
30 seconds running in place, fast feet
20 mountain climbers
30 seconds running in place, fast feet
10 burpees
30 seconds running in place, fast feet

CONDITIONING:
Advanced
AMRAP in 10:00
30-second bike
5 thrusters, 95#/65#
5 pull-ups

Intermediate
AMRAP in 10:00
30-second bike
5 thrusters, 75#/55#
3-5 pull-ups

Beginner
AMRAP in 10:00
20-second bike
5 thrusters, 10# dumbbells-45# barbell
5 ring rows

ACCESSORY:
8-round Tabata side-to-side leg lift over pad or line

MOBILITY:
4x
1:00 banded Samson stretch each side
1:00 pigeon pose each side
1:00 couch stretch each side
1:00 bottom of the squat hold