Monday, January 16, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
200-meter run
20 walking lunges
10 push-ups
5 wall walks

CONDITIONING:
EMOM for 10:00
5 dumbbell shoulder presses
Max burpees in remaining time

-then-

Advanced
3 rounds
30 double-unders
10 strict pull-ups
10 toes-to-bar

Intermediate
3 rounds
20 double-unders
5 strict pull-ups
5-10 toes-to-bar

Beginner
3 rounds
20 double-unders or 30 pogos
2-3 strict pull-ups or 10 ring rows
5 toes-to-bar or 5-10 hanging leg lifts

MOBILITY:
3x
1:00 – bottom of the squat
1:00 each side – banded lat stretch
1:00 each side – banded pec stretch