Wednesday, February 8, 2017

A Brand X Method™ Adult Workout

WARM-UP:
8-round Tabata plank hold
8-round Tabata burpees
8-round Tabata plank hold

CONDITIONING:
Advanced
2 rounds
30 push jerks, 135#/95#
30 P-bar leg lifts
30 elevated ring rows

Intermediate
2 rounds
20-30 push jerks, 95#-115#/65#-75#
20-30 P-bar leg lifts
20-30 ring rows

Beginner
2 rounds
10-15 push jerks, 10#-dumbbells-55# barbell
10-15 P-bar leg lifts
10-15 ring rows

-then-

3:00
Max meters ski sprint

MOBILITY:
3x
1:00 – foam roll lats
1:00 – barbell mash biceps
1:00 – foam roll IT bands