Monday, September 19, 2016

A Brand X Method™ Adult Workout

WARM-UP:
2x
10 inchworm push-ups
20 plank leg lifts
20 plank arm lifts

STRENGTH AND CONDITIONING:
Advanced
8 rounds
400-meter run
5 unbroken strict weighted pull-ups
5 unbroken strict weighted dips

Intermediate
8 rounds
400-meter run
5 unbroken strict pull-ups
5 unbroken strict dips

Beginner
4-6 rounds
400-meter run
5 progression pull-ups
5 progression dips

Intended to be a long workout. Runs are rest for the strict movements

MOBILITY:
Pec smash
Triceps stretch