Monday, February 22, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter square bear crawl
10 walking toe taps
10 single-leg deadlift
10 bandy side steps

STRENGTH AND CONDITIONING:
Advanced and Intermediate
3 rounds
24 double-unders
100-meter farmer’s carry
10 deadlifts (use weight from first week of x10s)

Beginner
3 rounds
24 double-unders or pogos
100-meter farmer’s carry
10 deadlifts (use safe weight)

ACCESSORY:
Advanced
3x
1:00-2:00 plank
10 knees-to-elbows

Intermediate
3x
1:00 plank
8-10 knees-to-elbows

Beginner
1:00 plank
5-10 hanging leg raises

MOBILITY:
T-spine smash
Upward dog