Wednesday, January 18, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 – jump rope
10 push-ups
10 pull-ups
10 p-bar leg lifts

CONDITIONING:
Advanced
2 x AMRAP in 8:00, rest 2:00 in between
300-meter ski sprint
30-second dumbbell overhead hold
3 muscle-ups

Intermediate
2 x AMRAP in 8:00, rest 2:00 in between
300-meter ski sprint
30-second dumbbell overhead hold
1 muscle-up or 6 chest-to-bar pull-ups

Beginner
2 x AMRAP in 8:00, rest 2:00 in between
300-meter ski sprint
15-second dumbbell overhead hold
6 strict pull-ups or 6 ring rows

MOBILITY:
4x
1:00 each side – couch stretch
2:00 foam roller