Friday, May 4, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
5x
100-meter ski
10 dumbbell delt flys
100-meter backward run
10 banded triceps press-downs

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
AMRAP in 15:00
10 pull-ups
10 bent-over barbell rows, 185#/135#
5 x 8-10-meter hillbilly prowler passes

Intermediate
AMRAP in 15:00
10 pull-ups
10 bent-over barbell rows, 115#-145#/85#-115#
5 x 8-10-meter hillbilly prowler passes

Beginner
AMRAP in 10:00-15:00
10 ring rows
10 bent-over barbell rows, 15#-75#
3-5 x 8-10-meter hillbilly prowler passes

ACCESSORY:
Advanced
4x
20 dumbbell side bends each side
20 oblique crunches each side

Intermediate
3x
20 dumbbell side bends each side
20 oblique crunches each side

Beginner
3x
10-15 dumbbell side bends each side
10-15 oblique crunches each side

MOBILITY:
3x
2:00 bottom of the squat hold
2:00 foam roll your choice
2:00 barbell smash your choice