Thursday, September 28, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 good mornings 45#
10 dumbbell box step-ups
10 dumbbell front squats
20 Cossacks

CONDITIONING:
3 rounds
Advanced
Hill sprint
30 kettlebell swings
30 double-unders

Intermediate
Hill sprint
15-20 kettlebell swings
15-20 double-unders

Beginner
200-meter run
10-15 kettlebell swings
15-30 pogos

ACCESSORY:
Advanced
4x
10 weighted sit-ups
10 p-bar leg lifts

Intermediate
3x
10 weighted sit-ups
10 p-bar leg lifts

Beginner
3x
10 sit-ups
10 p-bar or floor leg lifts

MOBILITY:
3x
1:00 – cobra pose
1:00 – triangle pose
2:00 – barbell adductor smash
2:00 – barbell IT band smash