Wednesday, October 12, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 box step-ups (5 each leg)
10 pogos
10 walking lunges (5 each leg)
10 knees-to-elbows
10 Cossacks (5 each leg)
10 good mornings

CONDITIONING:
Advanced and Intermediate
3 rounds
800-meter run
15 strict toes-to-bar

Beginner
3 rounds
600-800-meter run
10 strict toes-to-bar or best effort

ACCESSORY:
Advanced and Intermediate
3x
10-15 weighted box step-ups
3x-5x
5-7 supinated barbell rows

Beginner
2x
10-15 weighted box step-ups
3x
10 dumbbell rows

MOBILITY:
Pigeon stretch
Couch stretch