Thursday, April 12, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 good mornings, 45#
10 dumbbell box step-ups
10 dumbbell front squats
20 Cossacks

STRENGTH:
Deadlift

OPTIONAL ACCESSORIES:
3x
20 heavy dumbbell front squats
10 GHD sit-ups

CONDITIONING:
Advanced
3 rounds for time
Hill sprint
30 kettlebell swings
30 double-unders

Intermediate
3 rounds for time
Hill sprint
20 kettlebell swings
20 double-unders

Beginner
3 rounds for time
200-meter run
15 kettlebell swings
30 pogos

ACCESSORY:
Advanced
4x
10 weighted sit-ups
10 p-bar leg lifts

Intermediate
3x
10 weighted sit-ups
10 p-bar leg lifts

Beginner
3x
10 sit-ups
10 p-bar or floor leg lifts

MOBILITY:
3x
1:00 cobra pose
1:00 triangle pose
2:00 barbell adductor smash
2:00 barbell it band smash