Monday, February 27, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter run
20 arm circles
20 dumbbell rows each arm

CONDITIONING:
Advanced
Death by
3-calorie ski and elevated ring row
-rest 1:00-
15 clean and jerks, 135#/95#

Intermediate
Death by
3-calorie ski and ring row
-rest 1:00-
15 clean and jerks, 95#-115#/65#-85#

Beginner
Death by
3-calorie ski and ring row
-rest 1:00-
15 hang power clean and jerks, 10# dumbbells-65# barbell

* Calories on skier remain constant at 3 regardless of round. Elevated ring rows increase by 1 repetition each minute.

Mobility:
4x
1:00 – lacrosse ball in shoulder
1:00 – lacrosse ball in traps
1:00 – foam roll back
1:00 – foam roll glutes