Monday, November 9, 2015

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
10 kettlebell swings
10 bandy side steps
10 straight leg kettlebell deadlifts

STRENGTH:
Advanced and Intermediate
Deadlift
1 x AMAP
1 x 20-30 reset pulls at 1/2 weight used for AMAP

Beginners
2 x 8-10

CONDITIONING:
3:00 row for calories
Rest 2:00
2:00 burpees
Rest 1:00
1:00 dumbbell thrusters
Rest 1:00
2:00 burpees
Rest 2:00
3:00 row for calories

ACCESSORY:
Advanced and Intermediate
3x
50-meter heavy farmer’s walk
10 tea pots
5 bracing drills on wall

Beginner
50-meter farmers walk
10 tea pots, unloaded
5 bracing drills on floor

MOBILITY:
T-spine smash
Hip and glute smash
Pigeon stretch