Friday, April 7, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
1000-meter row
5 x 8-10-meter prowler passes

CONDITIONING:
Advanced
AMRAP in 15:00
10 dumbbell hang power cleans, 45#/30#
10 ring rows

Intermediate
AMRAP in 15:00
10 dumbbell hang power cleans, 35#/20#
10 ring rows

Beginner
AMRAP in 10:00-15:00
10 dumbbell hang power cleans, 10#-25#
10 ring rows

ACCESSORY:
Advanced and Intermediate
4x
10 weighted sit-ups
25 dumbbell side bends each side

Beginner
3x-4x
10 sit-ups
10-20 dumbbell side bends each side

MOBILITY:
3x
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch
2:00 – foam roll lats