Thursday, September 15, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 7:00
10 walking lunges
10 sit-ups
10 push-ups
10 basic dot drills
100-meter run

2x
10 good mornings, banded or bar
10 ring rows
10 box step-ups

CONDITIONING:
8 rounds of Tabata row for calories
Rest 5:00
8 rounds of Tabata row for calories

STRENGTH:
Advanced
50 strict dips in as few sets as possible
25 strict pull-ups in as few sets as possible

Intermediate
20 strict dips in as few sets as possible
10-15 strict pull-ups in as few sets as possible

Beginner
10-15 dips in as few sets as possible (assisted okay)
10-15 pull-ups in as few sets as possible (assisted okay)

MOBILITY:
Child’s pose
Couch stretch