Friday, July 28, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
400-meter run
20 low box step-ups
20 good mornings, 45#
20 Spider-Man lunges

CONDITIONING:
Advanced
6 rounds
50-meter prowler sprint, unloaded and low bar
50-meter sprint out => 50-meter sprint back
50-meter prowler sprint, unloaded high bar
Rest 2:00-3:00

Intermediate
5 rounds
50-meter prowler sprint, unloaded and low bar
50-meter sprint out => 50-meter sprint back
50-meter prowler sprint, unloaded and high bar
Rest 2:00-3:00

Beginner
3-5 rounds
25-meter prowler sprint, unloaded and low bar
25-meter sprint out => 25-meter sprint back
25-meter prowler sprint, unloaded high bar
Rest 2:00-3:00

ACCESSORY:
Advanced
5x
10 weighted sit-ups
20 hanging leg raises

Intermediate
4x
10 weighted sit-ups
15-20 hanging leg raises

Beginner
3x
10 sit-ups
10 hanging leg raises

MOBILITY:
5x
1:00 each side – couch stretch
1:00 each side – pigeon pose
1:00 – cobra pose
1:00 – barbell quad smash