Thursday, March 2, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 Cossacks
10 squats
10 walking lunges

CONDITIONING:
Advanced
21-15-9
Deadlifts, 225#/155#
Burpees
-rest 1:00 –
12-9-6
Deadlifts
Burpees

Intermediate
21-15-9 or 15-12-9
Deadlifts, 185#-205#/125#-145#
Burpees
-rest 1:00 –
12-9-6
Deadlifts
Burpees

Beginner
15-12-9 or 12-9-6
Deadlifts, 16kg kettlebell-75# barbell
Burpees
-rest 1:00 –
12-9-6 or 9-6-3
Deadlifts
Burpees

MOBILITY:
4x
1:00 – bottom of the squat
1:00 – hamstring floss
1:00 – banded hamstring stretch