Friday, September 16, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 bandy side steps
10 bandy good mornings
10 goblet squats
1:00 row

CONDITIONING:
Advanced
30 mountain climbers
30 dumbbell squat cleans
30 burpees
30 dumbbell box step-ups
30 double-unders
30 dumbbell walking lunges
30 burpees
30 wall ball shots
30 mountain climbers

Advanced dumbbell weight
40#-50#/30#-40#

Intermediate
20 mountain climbers
20 dumbbell squat cleans
20 burpees
20 dumbbell box step ups
20 double-unders
20 dumbbell walking lunges
20 burpees
20 wall ball shots
20 mountain climbers

Intermediate dumbbell weight
35#/25#

Beginner
10-15 mountain climbers
10-15 dumbbell squat cleans
10-15 burpees
10-15 dumbbell box step ups
10-15 double-unders
10-15 dumbbell walking lunges
10-15 burpees
10-15 wall ball shots
10-15 mountain climbers

Beginner dumbbell weight
10#-20#

MOBILITY:
T-spine smash
Couch stretch