Tuesday, December 8, 2015

A Brand X Method™ Adult Workout

PREP:
3x or 8:00
100-meter run
10 bandy side steps
10 box step-ups
10 bandy good mornings

STRENGTH:
Deadlift
Advanced and Intermediate
1 x 3, 1 x AMAP
Beginner
3 x 6-8

CONDITIONING:
5 rounds
3 power cleans
10 x 30-meter shuttle run

Advanced – body weight
Intermediate – 95#-115#/65#-85#
Beginner – 15#-45#

ACCESSORY:
Advanced
3x
5 good mornings
10 back extensions
15 toes-to-bar

Intermediate and Beginner
3x
10-15 superman back extensions
10 good mornings
15 sit-ups

MOBILITY:
Downward dog
Upward dog
Child’s pose