Friday, September 9, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 bandy side steps
10 bandy good mornings
10 goblet squats
1:00 row

CONDITIONING:
Advanced
100 double-unders
Max kettlebell swings, 70#/53# (not to exceed 120)
100 double-unders

Intermediate
100 double-unders
Max kettlebell swings, 55#/35# (not to exceed 120)
100 double-unders

Beginner
3 rounds
15 kettlebell swings
25 tuck jumps

ACCESSORY:
Advanced
3x
5 flags
50 flutter kicks

Intermediate
3x
3 flags
35 flutter kicks

Beginner
10 hollow rocks
20 flutter kicks

MOBILITY:
Pigeon
Hip and glute smash