Tuesday, July 7, 2015

A Brand X Method™ Adult Workout

PREP:
3x
10 bandy side-steps
10 bandy good mornings
10 goblet squats
1:00 row

STRENGTH:
Deadlift
Advanced and Intermediate
1 x 5, 1 x AMAP
All resets

Beginner
3 x 5-8
CONDITIONING:
Advanced
100 double-unders
Max swings, 70/55 (Not to exceed 120)
100 double-unders

Intermediate
100 double-unders
Max swings, 55/35 (Not to exceed 120)
100 double-unders

Beginners
3 rounds
15 swings, safe weight
25 tuck jumps

CASH OUT:
Advanced
3x
5 flags
50 flutter kicks

Intermediate
3x
3 flags
35 flutter kicks

Beginners
10 hollow rocks
20 flutter kicks

MOBILITY:
Pigeon
Hip and glute smash