Tuesday, January 17, 2017

A Brand X Method™ Adult Workout

WARM-UP:
Tabata sit-ups
Rest 1:00
Tabata plank hold

CONDITIONING:
Advanced
AMRAP in 15:00
100-meter run
25 good mornings, 45#/35#
10 goblet squats, 53#/35#

Intermediate
AMRAP in 15:00
100-meter run
15-20 good mornings, PVC-45#
10 goblet squats, 35#/25#

Beginner
AMRAP in 10:00-12:00
100-meter run
10 good mornings, PVC
10 goblet squats, 10#-25#

ACCESSORY:
Advanced
100 hollow rocks fewest sets possible
Intermediate
50-75 hollow rocks fewest sets possible
Beginner
25-50 hollow rocks fewest sets possible

MOBILITY:
4x
1:00 – cobra pose
1:00 each side – couch stretch
1:00 each side – pigeon pose
1:00 each side – hamstring stretch