Wednesday, February 7, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 plank hold
10 walking lunges
2:00 bike
20 dumbbell side bends each side

TEKKERS:
10:00
Handstand walk practice

CONDITIONING:
Advanced
AMRAP in 20:00
1000-meter row
30 mountain climbers
30 double-unders

Intermediate
AMRAP in 20:00
750-1000-meter row
20 mountain climbers
20 double-unders

Beginner
AMRAP in 10:00-15:00
500-meter row
20 mountain climbers
20 pogos

ACCESSORY:
Advanced and Intermediate
3x
10 weighted sit-ups
15 hanging leg raises

Beginner
3x
10 sit-ups
10 hanging leg raises

MOBILITY:
3x
1:00 banded Samson stretch
1:00 foam roll IT bands
1:00 happy baby pose
2:00 bottom of the squat hold