Tuesday, June 20, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 box step-ups
20 squats
10 Cossacks
2:00 – bottom of the squat
400-meter run

CONDITIONING:
Advanced
AMRAP in 15:00
10 back rack walking lunges, 75#/55#
10 good mornings, 75#/55#
200-meter run

Intermediate
AMRAP in 15:00
10 back rack walking lunges, 55#/45#
10 good mornings, 55#/45#
200-meter run

Beginner
AMRAP in 10:00-15:00
10 walking lunges, unloaded-45#
10 good mornings, PVC-45#
200-meter run

ACCESSORY:
Advanced
4x
Max hollow hold
20 P-bar leg lifts

Intermediate
3x
Max hollow hold
20 P-bar leg lifts

Beginner
3x
Max hollow hold
10-20 P-bar leg lifts

MOBILITY:
3x
1:00 – foam roll it bands
1:00 – foam roll adductors
1:00 – V-sit stretch
2:00 – lacrosse ball in shoulders