Tuesday, October 17, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
500-meter row
20 ring rows
10 banded lat pull-downs
1:00 – bottom of the squat

CONDITIONING:
Advanced and Intermediate
2 x AMRAP in 6:00, rest 3:00 between
3 prowler pushes
3 box jump-overs
6 air squats

Beginner
2 x AMRAP in 6:00, rest 3:00 between
2 prowler pushes
3 box step-overs
6 air squats

ACCESSORY:
Advanced and Intermediate
3x
1:00 – hollow hold
30 flutter kicks each leg

Beginner
3x
0:30 – hollow hold
20 flutter kicks each leg

MOBILITY:
4x
1:00 – cobra pose
1:00 – triangle pose
3:00 – pigeon pose