Monday, January 8, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 arm circles forward/backward
20 banded triceps press downs
400-meter row

STRENGTH:
Bench press

TEKKERS:
10:00
Handstand walk and hollow position practice

CONDITIONING:
Advanced
AMRAP in 15:00
5 strict handstand push-ups
10 dumbbell bench presses, 50#/35#
200-meter run

Intermediate
AMRAP in 15:00
5 strict handstand push-ups on box with hands as close to box as possible
10 dumbbell bench presses, 40#/25#
200-meter run

Beginner
AMRAP in 10:00-15:00
5 push-ups
10 dumbbell bench or floor presses, 10#-20#
200-meter run

ACCESSORY:
Advanced
5x
10 seated dumbbell lateral raises
20 banded face pulls

Intermediate
3x-4x
10 seated dumbbell lateral raises
20 banded face pulls

Beginner
3x
10 seated dumbbell lateral raise
10 banded face pulls

MOBILITY:
3x
2:00 foam roll back
1:00 foam roll lats
2:00 each side banded lat stretch
1:00 lacrosse ball in shoulders