Tuesday, December 19, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
300-meter row
30 mountain climbers
20 walking lunges
10 Bulgarian split squats each leg

CONDITIONING:
Advanced
4 rounds
400-meter run
30 wall ball shots, 20#/14#
15 pull-ups

Intermediate
3-4 rounds
400-meter run
20-30 wall ball shots, 14#-20#/10#-14#
10-15 pull-ups

Beginner
3 rounds
200-400-meter run
10 wall ball shots, 6#-14#
10 ring rows

ACCESSORY:
Advanced
3x
20 weighted sit-ups
20 hollow-to-reverse sit-ups

Intermediate
3x
20 weighted sit-ups
20 sit-ups

Beginner
3x
20 sit-ups
20-second hollow hold

MOBILITY:
4x
1:00 each side – couch stretch
1:00 – foam roll quads
1:00 – cobra pose
1:00 each side – triangle pose