Tuesday, February 13, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 walking lunges
10 squats
20 box step-ups
200-meter ski

STRENGTH:
Back squat

TEKKERS:
10:00
Front lever practice

CONDITIONING:
For time –
Advanced
30 back squats, bodyweight
1-mile run

Intermediate
20-30 back squats, < bodyweight
1-mile run

Beginner
30 air squats or 15 back squats, safe weight
800-meter-1-mile run

ACCESSORY:
Advanced
100 weighted crunches fewest sets possible

Intermediate
75 weighted crunches fewest sets possible

Beginner
50 weighted crunches fewest sets possible

MOBILITY:
3x
1:00 triangle pose each side
2:00 pigeon pose each side
1:00 cobra pose
2:00 V-sit