Monday, October 17, 2016

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