Thursday, December 1, 2016

A Brand X Method™ Adult Workout

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

STRENGTH AND CONDITIONING:
Advanced and Intermediate
12 deadlifts
800-meter run
9 deadlifts
800-meter run
6 deadlifts

Beginners
3 rounds
400-meter run
8-10 deadlifts, 45#-65#

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

Beginner
50-meter farmer’s walk
10 teapots, unloaded
5 bracing drills on floor

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