Tuesday, December 22, 2015

A Brand X Method™ Adult Workout

PREP:
3x
10 box step-ups (5 each leg)
10 pogos
10 walking lunges (5 each leg)
10 knees-to-elbows
10 Cossacks (5 each leg)
10 good mornings

CONDITIONING:
Using the weight you used for the December 17 front squat strength session or as close as you can effectively and safely clean, do the following workout:

Advanced and Intermediate
3 rounds
3 front squats
15 ring push-ups*
400-meter run

* Ring push-ups only for people who can maintain perfect plank for 20 unbroken push-ups

Beginner
3 rounds
6 front squats (lighter weights working on perfect mechanics)
15 push-ups
400-meter run

MOBILITY:
Upward dog
Downward dog
Child’s pose