Thursday, May 25, 2017

Red Nose Day
Make a life-changing difference for children and young people both here in the United States and in some of the poorest communities around the world.
Donate Now
https://rednoseday.org/donate-splash

A Brand X Method™ Adult Workout

WARM-UP:
2x
20 walking lunges
20 windmills
300-meter run

CONDITIONING:
Advanced
AMRAP in 20:00
20 wall ball shots, 20#
200-meter run with medicine ball
20 walking lunges with medicine ball

Intermediate
AMRAP in 20:00
20 wall ball shots, 14#
200-meter run with medicine ball
20 walking lunges with medicine ball

Beginner
AMRAP in 12:00-20:00
10-20 wall ball shots, 6#-14#
100-200-meter run with medicine ball
10-20 walking lunges with medicine ball

ACCESSORY:
Advanced and Intermediate
4x
20 p-bar leg lifts
1:00 – cobra pose
0:30 each side – triangle pose

Beginner
3x
10 p-bar leg lifts
1:00 – cobra pose
0:30 each side – triangle pose

MOBILITY:
4x
1:00 – banded lat stretch
1:00 – foam roll lats
1:00 – barbell triceps smash