Thursday, November 12, 2015

A Brand X Method™ Adult Workout

PREP:
Your choice

STRENGTH:
Squat
Advanced and Intermediate
1 x AMAP

Beginners
2 x 8-10

CONDITIONING:
Advanced
30 mountain climbers
30 dumbbell squat cleans
30 burpees
30 dumbbell box step-ups
30 double-unders
30 dumbbell walking lunges
30 burpees
30 wall ball shots
30 mountain climbers

Advanced weight
40-50/30-40

Intermediate
20 mountain climbers
20 dumbbell squat cleans
20 burpees
20 dumbbell box step-ups
20 double-unders
20 dumbbell walking lunges
20 burpees
20 wall ball shots
20 mountain climbers

Intermediate weight
35/25

Beginner
10-15 mountain climbers
10-15 dumbbell squat cleans
10-15 burpees
10-15 dumbbell box step-ups
10-15 double-unders
10-15 dumbbell walking lunges
10-15 burpees
10-15 wall ball shots
10-15 mountain climbers

Beginner weight
10-20

MOBILITY:
T-spine smash
couch stretch