Tuesday, March 27, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 bike
1:00 air squats
1:00 box step-ups
1:00 walking lunges

STRENGTH:
Back squat

OPTIONAL ACCESSORIES:
4x
10 Bulgarian split squats each leg
20 banded hamstring curls

TEKKERS:
10:00
Clean technique work using 135# or less

CONDITIONING:
Advanced
4 rounds for time
Hill sprint
25 wall ball shots, 20#/14#
25 kettlebell swings, 24kg/16kg

Intermediate
4 rounds for time
Hill sprint
20 wall ball shots, 14#-20#/10#-14#
20 kettlebell swings, 16kg-24kg/12kg-16kg

Beginner
3-4 rounds for time
200-meter run
10-20 wall ball shots, 6#-10#
15-20 kettlebell swings, 8kg-16kg

-then-

3:00
Max hollow rocks or hollow hold

MOBILITY:
4x
1:00 banded pec stretch each side
1:00 banded lat stretch each side
2:00 lacrosse ball in traps