Thursday, November 30, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 box step-ups
20 walking lunges
1:00 – bike
2:00 – bottom of the squat

CONDITIONING:
Advanced
3 rounds
20 tire flips
20 kettlebell swings, 24kg/16kg
200-meter run

Intermediate
3 rounds
10-15 tire flips
15-20 kettlebell swings, 24kg/16kg
200-meter run

Beginner
3 rounds
5
10 kettlebell swings, 8kg-16kg
200-meter run

-then-

Advanced
4x
1:00 – bike
20 mountain climbers
Rest 2:00

Intermediate
3x
1:00 – bike
20 mountain climbers
Rest 2:00

Beginner
3x
0:30 – bike
20 mountain climbers
Rest 2:00

MOBILITY:
4x
2:00 – foam roll hamstrings
2:00 – foam roll back
2:00 – barbell trap mash