Tuesday, October 13, 2015

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10 arm circles forward
10 arm circles backward
5 plank on elbows to hands and back
5 power ball shots

STRENGTH:
Press
Advanced and Intermediate
1 x AMAP

Beginner
2 x 8-10
CONDITIONING:
Advanced and Intermediate
AMRAP in 10:00
10 knees-to-elbows
10 burpees
200-meter run

Beginners
AMRAP in 10:00
10 knees-to-elbows, knee raises, or sit-ups
10 burpees
200-meter run

ACCESSORY:
All
3x
50-meter waiter’s carry
Max L-sit

MOBILITY:
Cobra
T-spine smash
Calf smash