Tuesday, September 13, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
10 swings
10 bandy side steps
10 straight-leg kettlebell deadlifts

CONDITIONING:
3:00 – row for calories
Rest 2:00
2:00 – burpees
Rest 1:00
1:00 – dumbbell thrusters
Rest 1:00
2:00 – burpees
Rest 2:00
3:00 – row for calories

ACCESSORY:
Advanced and Intermediate
3x
50-meter heavy farmer’s walk
10 tea pots
5 bracing drills on wall

Beginner
50-meter farmer’s walk
10 unloaded tea pots
5 bracing drills on floor

MOBILITY:
T-spine smash
Hip and glute smash
Pigeon stretch