Wednesday, July 11, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
2:00 bike
10 jumping squats

CONDITIONING:
Advanced and Intermediate
AMRAP in 15:00
5 Spartan tire flips
10 air squats
15 mountain climbers

Beginner
AMRAP in 10:00-15:00
3 Spartan tire flips or 5 kettlebell deadlifts
9-10 air squats
12-15 mountain climbers

ACCESSORY:
Advanced
4x
Max GHD parallel hold
10 bar rollouts

Intermediate
3x
Max GHD parallel hold
10 bar rollouts

Beginner
3x
Max GHD parallel hold
1:00 long plank

MOBILITY:
4x
1:00 cobra pose
1:00 triangle pose each side
1:00 couch stretch each side
1:00 banded Samson stretch each side