Tuesday, December 5, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 dumbbell box step-ups
10 hollow rocks
10 dumbbell front squats
10 V-ups
10 dumbbell walking lunges

CONDITIONING:
Advanced
6 rounds
200-meter ski sprint
3 weighted hillbilly prowler passes
Rest 1:00

Intermediate
5 rounds
200-meter ski sprint
3 weighted hillbilly prowler passes
Rest 1:00

Beginner
5 rounds
200-meter ski sprint
3 hillbilly prowler passes
Rest 1:00

ACCESSORY:
Advanced
4x
Max L-hang
Max plank hold
1:00 – sit-ups

Intermediate
3x
Max L-hang
Max plank hold
1:00 – sit-ups

Beginner
4x
Max tuck hang
1:00 – plank
1:00 – sit-ups

MOBILITY:
3x
1:00 each side – triangle pose
1:00 – foam roll quads
1:00 – cobra pose
1:00 – foam roll calves