Thursday, April 19, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
400-meter row
20 dumbbell Romanian deadlifts
10 dumbbell front squats

STRENGTH:
Deadlift

CONDITIONING:
Death by
Wall ball shots
If you fail in under 10 minutes, continue by doing “death by thruster” using your medicine ball until failure.

Advanced – 20#/14#
Intermediate – 14#/10#
Beginner – 6#-8#

ACCESSORY:
Advanced
4x
1:00 plank hold
1:00 hollow hold

Intermediate
3x
1:00 plank hold
1:00 hollow hold

Beginner
3x
0:30-1:00 plank hold
0:30-1:00 hollow hold

MOBILITY:
4x
1:00 barbell IT band smash
1:00 barbell VMO smash
1:00 Samson stretch each side