Tuesday, February 7, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
400-meter row
2:00 – bottom of squat
1:00 each side – couch stretch

CONDITIONING:
Advanced
AMRAP in 15:00
200-meter run
10 front squats, 135#/95#
15 toes-to-bar

Intermediate
AMRAP in 15:00
200-meter run
10 front squat,s 95#/65#
12-15 toes-to-bar

Beginner
AMRAP in 10:00-15:00
200-meter run
10 front squats, 10# dumbbells-55# barbell
10 toes-to-bar or hanging leg lifts

-then-

3-4 x 300-meter row sprints
Rest 1:00 in between

MOBILITY:
3x
1:00 – bottom of the squat
2:00 each side – banded Samson stretch
2:00 each side – pigeon pose