Thursday, December 8, 2016

A Brand X Method™ Adult Workout

PREP:
3x capped at 8:00
100-meter run
10 bandy side steps
10 bandy good mornings
10 single-leg deadlift

CONDITIONING:
Advanced and Intermediate
15-12-9
Deadlift
30-20-10
Push-up

Beginner
3 rounds
8 deadlifts
12 push-ups

ACCESSORY:
Advanced
3x
30-second back extension hold
2:00 plank

Intermediate and Beginner
2x-3x
10 supermen
1:00 plank

MOBILITY:
T-spine smash
Calf smash
Your choice