Thursday, October 26, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
400-meter row
20 good mornings, 45#
2:00 each side – pigeon pose

PREP:
Accumulate 3:00 upside down
Freestanding handstand, hold on wall or feet on box

CONDITIONING:
Advanced
AMRAP in 20:00
800-meter bike
20 box jumps
10 bent-over barbell rows, 135#/95#

Intermediate
AMRAP in 20:00
800-meter bike
20 box jumps
10 bent-over barbell rows, 95#/65#

Beginner
AMRAP in 12:00-15:00
400-600-meter bike
10-15 box jumps or step-ups
10 bent-over barbell rows, 35#-55#

MOBILITY:
4x
2:00 – barbell smash quads
1:00 – barbell smash it bands
2:00 each side – couch stretch