Monday, July 17, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
400-meter row
10 ring rows
10 PVC pass-throughs
10 incline push-ups
Bear crawl square

TEKKERS:
10:00
Clean technique work using 175# or less

CONDITIONING:
AMRAP in 20:00
300-meter run
20 mountain climbers
10 dumbbell push jerks

Advanced – 50#/35#
Intermediate – 35#/30#
Beginner – 25#/20#

ACCESSORY:
3x
Advanced
25 hollow to reverse sit-ups
25 leg lifts over pad

Intermediate
20 hollow to reverse sit-ups
20 leg lifts over pad

Beginner
15-25 sit-ups
15-25 leg lifts

MOBILITY:
2x
2:00 each side – banded pec stretch
2:00 each side – banded lat stretch
1:00 each side – couch stretch
1:00 – bottom of the squat