Friday, March 31, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
2:00 – bottom of the squat
200-meter run
20 hollow rocks
10 burpees

CONDITIONING:
Advanced
3 rounds
5 muscle-ups
10 pull-ups
15 supinated barbell rows, 135#/95#

Intermediate
3 rounds
10 ring rows and 10 ring dips
10 pull-ups
15 supinated barbell rows, 45#-115#

Beginner
3 rounds
5 incline push-ups
10 ring rows
15 supinated barbell rows, PVC-35#

ACCESSORY
3x
Advanced and Intermediate
10 toes-to-bar
10 knees-to-elbows

Beginner
10 strict hanging leg lifts (focus on keeping legs as straight as possible)
10 knees-to-elbows or best effort

MOBILITY:
4x
2:00 – foam roll back
2:00 – lacrosse ball in traps
2:00 – foam roll glutes