Saturday, January 27, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 pull-ups
10 straight arm lat pull-downs
10 dumbbell rows each arm
2 bear crawl squares

CONDITIONING:
Advanced
8-round Tabata row
-rest 2:00-
3 rounds
300-meter row
10 burpees over rower
10 tempo squats (tempo is 10 seconds in eccentric/down phase w/1-second holds at top and bottom)

Intermediate
8-round Tabata row
-rest 2:00-
3 rounds
300-meter row
10 burpees over line
10 tempo squats (tempo is 7 seconds in eccentric/down phase w/1-second holds at top and bottom)

Beginner
8-round Tabata row
-rest 2:00-
3 rounds
250-meter row
10 burpees
10 tempo squats (tempo is 5 seconds in eccentric/down phase w/1-second holds at top and bottom)

ACCESSORY:
Advanced
100 Russian twists, fewest sets possible

Intermediate
75 Russian twists, fewest sets possible

Beginner
50 Russian twists, fewest sets possible

MOBILITY:
Yoga