Friday, July 21, 2017

A Brand X Method™ Adult Workout

WARM-UP:
Tabata plank hold
Rest 1:00
Tabata ring rows
Rest 1:00
800-meter run

CONDITIONING:
2 x AMRAP in 7:00, rest 2:00
5 dumbbell hang power snatches
5 dumbbell push presses
5 burpees

Advanced – 35#/25#
Intermediate – 30#/20#
Beginner – 10#-20#

ACCESSORY:
Advanced
5x
10 butterfly sit-ups
20 hollow-to-reverse sit-ups
0:30 – hollow hold

Intermediate
3x-4x
10 butterfly sit-ups
20 hollow-to-reverse sit-ups
0:30 – hollow hold

Beginner
3x
10 butterfly sit-ups
0:30 – hollow hold

MOBILITY:
4x
10 push-ups
2:00 each side – banded pec stretch
10 dumbbell shoulder presses
1:00 – lacrosse ball in shoulders
2:00 – bottom of the squat