30
Oct
Friday, October 30, 2015
A Brand X Method™ Adult Workout
PREP:
3x
10-meter bear crawl square
10 inchworm push-ups
10 goblet squats
10 kettlebell swings
STRENGTH AND CONDITIONING:
Advanced
6 rounds
5 clean and jerks, 135#/95#
10 burpees
Intermediate
6 rounds
5 clean and jerks, 95#/65#
10 burpees
Beginner
4-5 rounds
5 clean and jerks, 15#-45#
10 burpees
ACCESSORY:
Advanced
3x
2:00 plank
40 mountain climbers
Max L-sit
Intermediate
3x
1:30 plank
40 mountain climbers
Max L-sit
Beginners
3x
1:00 plank
30 mountain climbers
MOBILITY:
T-spine smash
Athlete’s choice