Tuesday, January 3, 2017

A Brand X Method™ Adult Workout

WARM-UP/PREP:
3x
1:00 – foam roller
1:00 – max walking lunges
1:00 – max burpees
1:00 – max Cossacks

CONDITIONING:
Advanced
AMRAP in 15:00
500-meter row
25 kettlebell swings, 24kg/16kg
50 air squats

Intermediate
AMRAP in 15:00
500-meter row
15-25 kettlebell swings, 16kg-24kg/12kg-16kg
35-50 air squats

Beginner
AMRAP in 10:00
250-meter row
10 kettlebell swings, 4kg-12kg
20 air squats

ACCESSORY:
3x
20 toes-to-bar or p-bar leg lifts
1:00 hollow hold on ground

MOBILITY:
4x
1:00 each side – pigeon pose
2:00 each side – couch stretch