Saturday, January 28, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
100-m backward run
20 air squats
20 Spiderman lunges

CONDITIONING:
Advanced
3 rounds
Hill sprint
30 dumbbell squat cleans
15 toes-to-bar
2 muscle-ups

Intermediate
3 rounds
Hill sprint
20 dumbbell squat cleans
10 toes-to-bar
1 muscle-up or 4 chest-to-bar pull-ups and 4 ring dips

Beginner
3 rounds
Hill sprint
20 dumbbell hang power cleans
10 hanging leg lifts
4 ring rows and 4 push-ups

MOBILITY:
3x
1:00 each side – couch stretch
1:00 each side – pigeon pose
1:00 – straddle stretch