Tuesday, August 1, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
300-meter row
20 air squats
20 Spider-Man lunges
10 Cossacks

CONDITIONING:
Advanced and Intermediate
AMRAP in 15:00
15 good mornings, 45#/35#
15 box step-ups, 20”
15 box jump-overs, 20”

Beginner
AMRAP in 10:00
15 good mornings, PVC-45#
15 box step-ups, 12”-20”
15 box jump-overs, 12”-20”

ACCESSORY:
Advanced
4x
10 Bulgarian split squats each leg
15 banded hamstring curls each leg

Intermediate
3x
10 Bulgarian split squats each leg
15 banded hamstring curls each leg

Beginner
3x
5 Bulgarian split squats each leg
5-10 banded hamstring curls each leg

MOBILITY:
3x
2:00 – foam roll legs
1:00 each side – banded hamstring stretch
1:00 each side – Samson stretch
1:00 each side – couch stretch