Thursday, October 13, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 single-leg Deadlifts
10 goblet squats
10 box step-ups
10 bandy good mornings

CONDITIONING:
AMRAP in 8:00
10 kettlebell swings
10 toes-to-bar
100-meter run
Rest 3:00, repeat

Advanced
55#/35#
Intermediate
35#/25#
Beginner
15#-25#; sub best effort on toes-to-bar

* Sub 20 hollow rocks if hands start to have problems. Do not tear!

ACCESSORY:
Advanced
Dumbbell row
3 x 10
Bandy good mornings
75-100

Intermediate
Dumbbell rows
3 x 10
Bandy good mornings
50-65

Beginners
Ring rows
2 x 10
Bandy good mornings
25-35

MOBILITY:
Pigeon
Lat smash
Forearm smash/stretch