Wednesday, July 12, 2017

A Brand X Method™ Adult Workout

WARM-UP:
5x
100-m backward run
10 Spider-Man lunges
Bear crawl square

CONDITIONING:
Advanced
2 x AMRAP in 6:00, rest 2:00 between
5 push presses, 165#/120#
5 tire flips
10 ring rows

Intermediate
2 x AMRAP in 6:00, rest 2:00 between
5 push presses, 115#-135#/85#-95#
5 tire flips
10 ring rows

Beginner
2 x AMRAP in 6:00, rest 2:00 between
5-10 push presses, 10# dumbbells-65#
3-5 tire flips
10 ring rows

-then-

Tabata flutter kicks

MOBILITY:
2x
1:00 – cobra pose
1:00 each side – triangle pose
1:00 – barbell trap smash