Tuesday, March 14, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 Spider-Man lunges
1:00 – bottom of the squat
20 Cossacks
1:00 – bottom of the squat
10 PVC good mornings

CONDITIONING:
Advanced
AMRAP in 15:00
20 wall ball shots, 20#/14#
20 double-unders
4 hillbilly prowler pushes

Intermediate
AMRAP in 15:00
15 wall ball shots, 20#/14#
15 double-unders
3 hillbilly prowler pushes

Beginner
AMRAP in 10:00
10 wall ball shots, 6#-14#
10 double-unders or 20 pogos
2 hillbilly prowler pushes

-then-

5:00
Max butterfly sit-ups

MOBILITY:
4x
1:00 each side – pigeon pose
1:00 – foam roll quads
1:00 each side – couch stretch