Tuesday, December 6, 2016

A Brand X Method™ Adult Workout

PREP:
5:00-10:00
100-meter jog
10 squats
10 leg swings forward and backward
10 box step-ups
10 leg swings side to side
10 walking lunges

STRENGTH AND CONDITIONING:
Advanced
3 rounds
10 wide-grip pull-ups
15 burpees
10 chin-ups
30 mountain climbers

Intermediate
3 rounds
5-8 wide-grip pull-ups
10 burpees
5-8 chin-ups
20 mountain climbers

Beginner
3 rounds
3-5 wide-grip pull-ups
5-10 burpees
3-5 chin-ups
15-20 mountain climbers

ACCESSORY:
Advanced and Intermediate
2x
Seated box jump
Broad jump double
3x
10 dumbbell rows
10 box step-ups

Beginner
3x
10 ring rows
10 box step-ups

MOBILITY:
Pigeon
Shoulder distraction