Monday, June 27, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
Forward roll
10 walking toe taps
10 bandy side steps
1:00 bottom of the squat

STRENGTH:
Deadlift
Advanced and Intermediate
1 x AMAP

Beginner
3 x 5-7

CONDITIONING:
Advanced and Intermediate
3 rounds
Hill run
21 kettlebell swings
12 pull-ups (kipping okay)

Beginner
3 rounds
Hill run
12-15 kettlebell swings
6-12 ring rows

ACCESSORY:
Advanced
3x
10 supinated ring rows
10 bandy pull-aparts
10 strict knees-to-elbows

Intermediate
3x
8-10 supinated ring rows
10 bandy pull-aparts
8-10 strict knees-to-elbows

Beginner
2x
6-10 supinated ring rows
10 bandy pull-aparts
6-10 strict knees-to-elbows

MOBILITY:
Shoulder distraction
Calf smash
Couch stretch