Thursday, February 1, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 walking lunges
20 sit-ups
20 blocked squats
100-meter backward run

STRENGTH:
Deadlift

TEKKERS:
10:00
Muscle-up practice

CONDITIONING:
Advanced
4 rounds
5 hillbilly prowler passes
10 dumbbell deadlifts, 45#/30#
15 kettlebell swings, 24kg/16kg

Intermediate
4 rounds
5 hillbilly prowler passes
10 dumbbell deadlifts, 40#/25#
15 kettlebell swings, 24kg/16kg

Beginner
3-4 rounds
4 hillbilly prowler passes
10 kettlebell deadlifts, 12kg-24kg
10-15 kettlebell swings, 8kg-16kg

-then-

3 x 300-meter run
Rest 1:00

MOBILITY:
3x
2:00 lacrosse ball in shoulders
1:00 lacrosse ball in pecs
1:00 lacrosse ball in traps
2:00 foam roll back