Monday, April 11, 2016

A Brand X Method™ Adult Workout

PREP:
3x capped at 7:00
100-meter run
10 bandy side steps
10 box step-ups
10 bandy good mornings

2x
10 inchworms
15 kettlebell swings

STRENGTH:
10:00 warm-up
Hang power clean
5:00 cap
1-rep hang power clean

CONDITIONING:
Not For Time
Advanced and Intermediate
5 rounds
4 hillbilly prowler passes
8 dumbbell power snatches
12 burpees

Beginner
4 rounds
4 hillbilly prowler passes
12 dumbbell swings
12 burpees

ACCESSORY:
Advanced and Intermediate
2x-3x
Max L-sit
1:00 flutter kick

Beginner
2x
Max L-sit or progression
20-30 flutter kicks

MOBILITY:
T-spine smash
Pigeon
Couch stretch