Tuesday, July 18, 2017

A Brand X Method™ Adult Workout

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

CONDITIONING:
4 rounds
300-meter ski sprint
Rest 1:00

-then-

Advanced
AMRAP in 20:00
3 hillbilly prowler passes
10 kettlebell swings, 53#/35#
10 kettlebell sumo deadlift high-pulls, 53#/35#

Intermediate
AMRAP in 20:00
3 hillbilly prowler passes
10 kettlebell swings, 35#/25#
10 kettlebell sumo deadlift high-pulls, 35#/25#

Beginner
AMRAP in 12:00-20:00
2 hillbilly prowler passes
8-10 kettlebell swings, 18#-35#
8-10 kettlebell sumo deadlift high-pulls, 18#-35#

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

Intermediate
35 flutter kicks each leg
35 butterfly sit-ups

Beginner
25 flutter kicks each leg
25 butterfly sit-ups

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