Thursday, January 4, 2018

A Brand X Method™ Adult Workout

STRENGTH:
Shoulder press
Find a 3-rep max

WARM-UP:
8-round Tabata bike sprint

TEKKERS:
5:00
Hollow hold practice (ground, bar hang, p-bar)

CONDITIONING:
Advanced
5 rounds
20 hollow rocks
20 flutter kicks
20 dumbbell side bends each side
20 sit-ups
500-meter row

Intermediate
4 rounds
20 hollow rocks
20 flutter kicks
20 dumbbell side bends each side
20 sit-ups
500-meter row

Beginner
3 rounds
20 hollow rocks
20 flutter kicks
20 dumbbell side bends each side
20 sit-ups
500-meter row

ACCESSORY:
3x
10 dumbbell rows each arm
10 ring rows

MOBILITY:
3x
2:00 hamstring flossing
2:00 banded hamstring stretch
2:00 each side couch stretch