Wednesday, April 25, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
5:00
Ski
5:00
Bike

CONDITIONING:
Advanced
6x
Hill sprint*
10 slam balls at top of hill, 20#/14#
Rest while walking back down hill

Intermediate
5x
Hill sprint*
10 slam balls at top of hill, 14#-20#/10#-14#
Rest while walking back down hill

Beginner
5x
200-meter run
10 slam balls, 6#-14#
Rest 2:00

* Hill is ~100 meters w/20-degree incline at steepest point and comes with ~75-meter flat from gym to top of hill.

ACCESSORY:
Advanced
4x
25 dumbbell side bends each side
25 oblique crunches each side

Intermediate
3x-4x
20-25 dumbbell side bends each side
20-25 oblique crunches each side

Beginner

3x
10-20 dumbbell side bends each side
10-20 oblique crunches each side

MOBILITY:
4x
2:00 hamstring stretch
2:00 V-sit stretch
1:00 couch stretch each side