Wednesday, February 14, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 banded lat pulldowns
10 hollow rocks
2:00 bike

CONDITIONING:
Advanced
AMRAP in 15:00
20 ring rows
15 kettlebell swings, 24kg/16kg
20 double-unders

Intermediate
AMRAP in 15:00
15 ring rows
15 kettlebell swings, 24kg/16kg
15 double-unders

Beginner
AMRAP in 10:00-12:00
5-10 ring rows
10 kettlebell swings, 8kg-16kg
15-20 pogos

ACCESSORY:
Advanced
4x
Accumulate 2:00 plank hold
Accumulate 0:30 hollow hold

Intermediate
3x
Accumulate 2:00 plank hold
Accumulate 0:30 hollow hold

Beginner
3x
Accumulate 1:00 plank hold
Accumulate 0:15-0:30 hollow hold

MOBILITY:
3x
1:00 Samson stretch each side
1:00 banded lat stretch
1:00 banded pec stretch
2:00 foam roll back