Wednesday, September 28, 2016

A Brand X Method™ Adult Workout

PREP:
Your choice

STRENGTH AND CONDITIONING:
EMOM in 10:00
Even minute – 2 front squats
Odd minute –  double-unders (or practice)

Advanced
5x
10 knees-to-elbows
10 Spartan tire flips
20 kettlebell swings

Intermediate
4x
10 knees-to-elbows
10 Spartan tire flips
20 kettlebell swings

Beginner
3x
5-8 knees-to-elbows or best effort
10 Spartan tire flips
15 kettlebell swings

-or-

3x
5-8 knees-to-elbows or best effort
10 deadlifts
5 broad jumps
15 kettlebell swings

ACCESSORY:
2x
30 sit-ups
15 Supermen

MOBILITY:
Upward dog
Downward dog
Child’s pose