Saturday, September 9, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 – jump rope
10 PVC pass-throughs
1:00 – plank hold
100-meter run
10 squats
100-meter backward run

CONDITIONING:
Partner workout –
As a team complete the following*
Advanced
100 wall ball shots, 20#/14#
100 medicine ball lunges, 20#/14#
Alternating 10 x 100-meter medicine ball sprints

Intermediate
75 wall ball shots, 20#/14#
75 medicine ball lunges, 20#/14#
Alternating 8-10 x 100-meter medicine ball sprints

Beginner
50 wall ball shots, 6#-20#
50 medicine ball lunges, 6#-20#
Alternating 6-10 x 100-meter medicine ball sprints

* Teams can partition this any way they would like

MOBILITY:
Yoga