Tuesday, January 24, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
20 air squats
20 side-to-side hops each leg

CONDITIONING:
Advanced
AMRAP in 15:00
25 kettlebell swings, 53#/35#
25 kettlebell deadlifts
25 banded good mornings

Intermediate
AMRAP in 15:00
15-20 kettlebell swings, 53#/35#
15-20 kettlebell deadlifts
15-20 banded or PVC good mornings

Beginner
AMRAP in 10:00-12:00
10 kettlebell swings
10 kettlebell deadlifts
10 PVC good mornings

ACCESSORY:
3x
30 butterfly sit-ups
30 flutter kicks each leg

MOBILITY:
4x
1:00 each side – couch stretch
2:00 – cobra pose
1:00 – foam roll back