Monday, March 21, 2016

A Brand X Method™ Adult Workout

PREP:
3x
200-meter run
5 inchworm push-ups
10 PVC pass-throughs
10 bandy lat pull-downs
10 single-leg deadlifts
10 seesaw walk
https://www.youtube.com/watch?v=DoLVp0tEcu0

STRENGTH:
10:00 time cap
Advanced and Intermediate
12-9-6
Deadlift (use weight from x8 cycle or scale to x10 weight)
12-9-6
Commando pull-up**

**If you cannot do the commando pull-ups, sub strict pull-ups and note that you scaled.

Beginner
12-9-6
Deadlift
12-9-6
Supinated ring row

ACCESSORY:
Advanced and Intermediate
2x-3x
Accumulate 30 seconds in L-sit
1:00 flutter kick

Beginner
2x
Accumulate 10-15 seconds in L-sit or progression
20-30 flutter kicks

MOBILITY:
T-spine smash
Pigeon
Couch stretch