Wednesday, November 23, 2016

A Brand X Method™ Adult Workout

PREP:
10 arm circles, forward and backward
10 PVC pass-throughs
10 light dumbbell press and holds
10-meter bear crawl
Vault jump
100-meter run

CONDITIONING:
AMRAP in 3:00
15 seconds – burpees
5-second rotation
15 seconds – lateral box run
5-second rotation
15-second hillbilly prowler sprint
Rest 2:00

Advanced
5 rounds
Intermediate
4 rounds
Beginner
2-3 rounds

ACCESSORY:
Advanced and Intermediate
2x-3x
100-meter overhead carry
100-meter farmer’s carry

Beginner
2x-3x
100-meter overhead carry
50-meter farmer’s carry

MOBILITY:
Shoulder distraction
Triceps stretch
T-spine smash