Wednesday, January 11, 2017

A Brand X Method™ Adult Workout

WARM-UP/PREP:
2x
20 box step-ups
20 air squats
20 dumbbell shoulder presses
20 burpees

CONDITIONING:
3 rounds
Advanced
200-meter run
15 hillbilly prowler passes
10 box jump-overs

Intermediate
200-meter run
10 hillbilly prowler passes
10 box jump-overs

Beginner
100-meter run
5 hillbilly prowler passes
10 box jump-overs

ACCESSORY:
4x
300-meter row
Rest 2:00

MOBILITY:
5x
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch
1:00 each side – banded trap smash
1:00 – bottom of the squat