Thursday, December 29, 2016

A Brand X Method™ Adult Workout

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

CONDITIONING:
Partition swings and pull-ups as you like
Advanced
800-meter run
5:00 to accomplish 30 strict pull-ups – each break 20 kettlebell swings, 24kg/16kg
800-meter run

Intermediate
800-meter run
5:00 to accomplish 20 strict pull-ups – each break 20 kettlebell swings, 24kg/16kg
800-meter run

Beginner
400-600-meter run
15 kettlebell swings
15-20 pull-ups or assisted pull-ups
15 swings
400-600-meter run

ACCESSORY:
Advanced and Intermediate
2x-3x
Max L-sit
1:00 flutter kicks

Beginner
2x
Max L-sit or progression
20-30 flutter kicks

MOBILITY:
T-spine smash
Pigeon stretch
Couch stretch