Friday, June 8, 2018

A Brand X Method™ Adult Workout

WARM-UP:
2x
20 banded lat pull-downs
20 ring rows
10 dumbbell rows each arm
10 PVC pass-throughs

STRENGTH:
Shoulder press

CONDITIONING:
Advanced and Intermediate
3 x AMRAP in 5:00, rest 1:00 between
5 pull-ups
10 burpees

Beginner
2-3 x AMRAP in 5:00, rest 1:00 between
2-3 pull-ups or 5 ring rows
5-10 burpees

ACCESSORY:
Advanced
3x
25 hollow-to-reverse sit-ups
15 hollow rocks

Intermediate
3x
20 hollow-to-reverse sit-ups
10 hollow rocks

Beginner
3x
20 sit-ups
15-second hollow hold

MOBILITY:
4x
10 push-ups
1:00 banded pec stretch
10 shoulder presses, 15#-45#
1:00 lacrosse ball in shoulder