Tuesday, December 20, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
10 box step-ups (hips level and straight)
10 Spiderman stretch
10 lunges (vertical shin, knee out)

CONDITIONING:
Advanced
5 rounds
1:00 prowler sprint
10 burpees
10 walking lunges, 95#/65#
3:00 rest

Intermediate
5 rounds
1:00 prowler sprint
10 burpees
8 walking lunges, 65#/45#
3:00 rest

Beginner
4 rounds
1:00 prowler sprint
8 burpees
8 walking lunges, unweighted-35#
3:00 rest

ACCESSORY:
5 x 3-point balance, each side
5 weighted single-leg deadlifts, each side

MOBILITY:
Your choice