Friday, October 6, 2017

A Brand X Method™ Adult Workout

WARM-UP:
8-round Tabata burpees

CONDITIONING:
Advanced
4 rounds
10 dumbbell push presses, 40#/30#
10 toes-to-bar
10 dumbbell cleans, 40#/30#

Intermediate
4 rounds
10 dumbbell push presses, 30#/25#
10 toes-to-bar
10 dumbbell cleans, 30#/25#

Beginner
3-4 rounds
10 dumbbell push presses, 10#-20#
10 hanging or floor leg lifts
10 dumbbell cleans, 10#-20#

MOBILITY:
3x
1:00 – bottom of the squat
1:00 each side – couch stretch
1:00 – barbell quad smash