Friday, March 16, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x or 10:00
20 seated dumbbell shoulder press
10 dumbbell rear delt flys
10 heavy dumbbell shrugs
20 jumping jacks

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
AMRAP in 20:00
1000-meter row
20 incline push-ups
20-second overhead dumbbell hold, 50#/35#
10 dumbbell snatches, 50#/35#

Intermediate
AMRAP in 20:00
1000-meter row
20 incline push-ups
20-second overhead dumbbell hold, 35#-40#/20#-30#
10 dumbbell snatches, 35#-40#/20#-30#

Beginner
AMRAP in 10:00-20:00
500-1000-meter row
10 incline push-ups
20-second overhead dumbbell hold, 5#-20#
10 dumbbell snatches, 10#-20#

-then-

3 x 300-meter run
Rest 1:00

MOBILITY:
3x
1:00 barbell quad smash
1:00 couch stretch each side
1:00 banded hamstring stretch
1:00 foam roll side