Saturday, February 11, 2017

A Brand X Method™ Adult Workout

WARM-UP:
8-round Tabata plank hold
8-round Tabata hollow hold
8-round Tabata sit-up

CONDITIONING:
Advanced
2 rounds
400-meter run
3:00 – max meters ski
400-meter run
3:00 – max reps ground to overhead, 95#/65#

Intermediate
2 rounds
400-meter run
3:00 – max meters ski
400-meter run
3:00 – max reps ground to overhead, 75#/55#

Beginner
2 rounds
200-400-meter run
2:00 – max meters ski
200-400-meter run
2:00 – max reps waist to overhead, 10# dumbbells-55# barbell

ACCESSORY:
2x
3:00 L-sit practice
30 dumbbell side bends each side

MOBILITY:
2x
3:00 – cobra pose
3:00 each side – couch stretch
3:00 each side – pigeon pose
3:00 – bottom of the squat