Saturday, May 20, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 Spider-Man lunges
10 walking lunges
10 windmills
3:00 – bottom of the squat

CONDITIONING:
Advanced
AMRAP in 15:00
10 box jumps, 30″/24″
10 wall ball shots, 15’ target
5 sumo deadlift high pulls, 175#/125#

Intermediate
AMRAP in 15:00
10 box jumps, 24”-30″/20”-24″
10 wall ball shots, 15’ target
5 sumo deadlift high pulls, 95#-135#/65#-95#

Beginner
AMRAP in 12:00-15:00
10 box jumps or step-ups
10 wall ball shots, 10’ target
5 sumo deadlift high pulls, 16kg kettlebell-55# barbell

MOBILITY:
Yoga