Tuesday, July 17, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 walking lunges
0:30 bottom of the squat hold
1:00 Spider-Man lunge stretch
0:30 bottom of the squat hold
1:00 dumbbell box step-ups
0:30 bottom of the squat hold

STRENGTH:
Back squat

CONDITIONING:
Advanced and Intermediate
4 x 300-meter ski sprint
Rest 1:00

Beginner
3 x 300-meter ski sprint
Rest 1:00

-then-

Advanced and Intermediate
AMRAP in 20:00
3 hillbilly prowler passes
10 kettlebell swings, 24kg/16kg
10 kettlebell sumo deadlift high-pulls, 24kg/16kg

Beginner
AMRAP in 10:00-15:00
3 hillbilly prowler passes
10 kettlebell swings, 8kg-16kg
10 kettlebell hanging high-pulls, 8kg-16kg

ACCESSORY:
Advanced
2x
100 flutter kicks
50 butterfly sit-ups

Intermediate
2x
80 flutter kicks
40 butterfly sit-ups

Beginner
2x
50 flutter kicks
25 butterfly sit-ups

MOBILITY:
4x
2:00 banded Samson stretch each leg
1:00 foam roll IT bands
1:00 foam roll glutes