Friday, June 5, 2015

A Brand X Method™ Adult Workout

GENERAL WARM-UP:
5:00-10:00

STRENGTH:
16:00 EMOM
Advanced
Dumbbell Z press
Strict wide-grip pull-ups

Intermediate
Dumbbell Z press
Strict pull-ups

Beginner
Dumbbell Z press
Pull-ups (assisted okay, not to exceed a total of 16-24 reps)

CONDITIONING:
Tabata row
Immediately into Tabata mountain climbers

CASH OUT:
Advanced
20-30 chin-ups
10-20 perfect flags
Intermediate15-20 chin-ups
8-12 perfect flags

Beginner
8-10 chin-ups (assisted, use lightest band possible)
3-8 perfect flags
Sub hollow holds if you cannot do a flag

MOBILITY:
Lat smash
Shoulder distraction