Monday, November 16, 2015

A Brand X Method™ Adult Workout

WARM-UP:
2x
10 inchworm push-ups
20 plank leg lift
20 plank arm lift

CONDITIONING/STRENGTH:
Advanced
8 rounds
400-meter run
5 unbroken strict weighted pull-ups
5 unbroken strict weighted dips

Intermediate
8 rounds
400-meter run
5 unbroken strict pull-ups
5 unbroken strict dips

Beginner
4-6 rounds
400-meter run
5 progression pull-ups
5 progression dips

** This is intended to be a long workout. Runs are rest for the strict movements.

MOBILITY:
Pec smash
Triceps stretch