Wednesday, April 18, 2018

A Brand X Method™ Adult Workout

WARM-UP:
7x
10 walking lunges
100-meter sprint
Walk back as rest between rounds

STRENGTH:
3:00
Max hollow rocks or hollow hold

CONDITIONING:
Advanced
4 rounds for time
10 box jumps, 30″/24″
10 knees-to-elbows
10 tuck jumps
10 slam balls, 20#/14#

Intermediate
3-4 rounds for time
10 box jumps, 24”-30″/20”-24″
10 knees-to-elbows
10 tuck jumps
10 slam balls, 14#-20#/10#-14#

Beginner
3 rounds for time
10 box jumps or step-ups, 12”-20”
10 hanging leg lifts
10 tuck jumps
10 slam balls, 6#-10#

MOBILITY:
4x
1:00 V-sit stretch
1:00 Hollywood stretch
1:00 pigeon pose each side
1:00 barbell quad smash