Thursday, August 31, 2017

A Brand X Method™ Adult Workout

WARM-UP:
7x
10 walking lunges
50-meter sprint
Walk back as rest

CONDITIONING:
4 x 400-meter row sprint
Rest 1:00

-then-

Advanced
AMRAP in 10:00
15-calorie assault bike
15 power cleans, 95#/65#

Intermediate
AMRAP in 10:00
10-15-calorie assault bike
10-15 power cleans, 75#/55#

Beginner
AMRAP in 10:00
5-calorie assault bike
10 dumbbell power cleans, 10#-20#

MOBILITY:
4x
2:00 – bottom of the squat
2:00 – foam roll calves
2:00 – foam roll glutes