Saturday, March 4, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 – bike
2:00 – plank (if you break plank then do burpees for remainder of the 2:00)

CONDITIONING:
Advanced
2 x AMRAP in 10:00, rest 2:00 in between
5 man-makers, 35#/25#
10 tire flips
100-meter run

Intermediate
2 x AMRAP in 10:00, rest 2:00 in between
5 man-makers, 25#/15#
8-10 tire flips
100-meter run

Beginner
AMRAP in 10:00
3-5 man-makers, safe #
5 tire flips or 10 kettlebell deadlifts
100-meter run

MOBILITY:
3x
3:00 each side – pigeon pose
2:00 each side – couch stretch
1:00 – barbell quad smash