Tuesday, March 20, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x or 12:00
10 PVC good mornings
10 dumbbell box step-ups
20 walking lunges
300-meter run

STRENGTH:
Back squat

OPTIONAL ACCESSORIES:
3x
30 banded hamstring curls
10 extended box step-ups

PREP:
Accumulate 7:00
Bottom of the squat

CONDITIONING:
Death by
2 hillbilly prowler passes (~8-10 meters)
Good mornings
Prowler passes stay constant
Good mornings begin at 1 rep and increase by 1 rep every minute until failure

Advanced – 135#/95#
Intermediate – 95#/65#
Beginner – 15#-45#

-then-

8-round Tabata hollow rocks or hollow holds

MOBILITY:
3x
1:00 triangle pose
1:00 cobra pose
1:00 barbell bicep smash
1:00 barbell quad smash