Thursday, January 5, 2017

A Brand X Method™ Adult Workout

WARM-UP/PREP:
5x
1:00 – jump rope
100-meter run
10 dumbbell box step-ups

CONDITIONING:
Advanced
5 rounds
100-meter dumbbell farmer’s carry
8 hillbilly prowler passes (weighted w/dumbbells used for walk)
8 tire flips

Intermediate
5 rounds
100-meter dumbbell farmer’s carry
6 hillbilly prowler passes (weighted w/dumbbells used for walk)
6 tire flips

Beginner
4 rounds
100-meter dumbbell farmer’s carry
5 hillbilly prowler passes
5 kettlebell deadlifts

ACCESSORY:
4x
25 butterfly sit-ups
Max plank hold

MOBILITY:
2x
3:00 – bottom of the squat
2:00 each side – pigeon pose
1:00 each side – banded Samson stretch