Monday, August 7, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 arm circles forward and backward
20 hollow rocks
20 sit-ups
Bear crawl square

CONDITIONING:
Advanced
4 rounds
400-meter row
10 single-arm dumbbell snatches, 45#/30#
10 toes-to-bar

Intermediate
4 rounds
400-meter row
10 single-arm dumbbell snatches, 35#/20#
10 toes-to-bar

Beginner
3 rounds
400-meter row
10 single-arm dumbbell snatches, 10#-20#
10 hanging leg lifts

ACCESSORY:
Advanced
3x
20 hollow-to-reverse sit-ups
20 crunches

Intermediate
3x
15 hollow-to-reverse sit-ups
15 crunches

Beginner
3x
10-20 sit-ups
10-15 crunches

MOBILITY:
4x
1:00 each side – couch stretch
1:00 – cobra pose
1:00 – foam roll glutes