Tuesday, December 13, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
1:00 Spiderman stretch
10 walking lunges
10 latera leg raises or bandy side steps

CONDITIONING:
Advanced and Intermediate
3 rounds
8 front squats
12 burpees
16 Cossacks
8 burpees
16 walking lunges
12 burpees

Beginner
3 rounds
5-8 front squats
10 burpees
10 Cossacks (assisted okay)
10 burpees
10 walking lunges
10 burpees

ACCESSORY:
Advanced
3x-5x
10-second front rack hold @ 110%-115% of 3-rep max front squat
10 teapots
20 hollow rocks

Intermediate
3x-5x
10 teapots
20 hollow rocks

Beginner
3x
10 teapots
15-30-second hollow hold

MOBILITY:
Pigeon
Hamstring stretch
Athlete’s choice