Wednesday, February 22, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 – Airdyne bike
2:00 – plank hold
20 – PVC pass-throughs

CONDITIONING:
Advanced
4 rounds
400-meter run
21 kettlebell swings, 24kg/16kg
12 dumbbell push presses, 45#/30#

Intermediate
4 rounds
400-meter run
15-21 kettlebell swings, 16kg/12kg
12 dumbbell push presses, 35#/25#

Beginner
3 rounds
400-meter run
15 kettlebell swings, 8kg-16kg
9 dumbbell push presses, 10#-20#

ACCESSORY
3x
Advanced and Intermediate
35 butterfly sit-ups

Beginner
20-25 butterfly sit-ups

MOBILITY:
4x
1:00 each side – banded lat stretch
1:00 each side – banded pec stretch
2:00 – lacrosse ball in traps