Wednesday, October 4, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
400-meter run
2:00 – plank

CONDITIONING:
3 x AMRAP in 4:00, rest 1:00 in between
Advanced and Intermediate
30-second bike sprint
10 box jumps, 20”/16”
10 medicine ball side throws, 20#/14#

Beginner
30-second bike sprint
10 box jumps or step-overs, 12”-20”
10 medicine ball side throws, 4#-14#

ACCESSORY:
3x
Advanced and Intermediate
1:00 – hollow hold
1:00 – hang from bar

Beginner
0:30 – hollow hold
0:30 – hang from bar

MOBILITY:
4x
1:00 – triceps smash
1:00 – banded lat stretch
1:00 – lacrosse ball in pecs
1:00 – lacrosse ball in shoulders