Tuesday, April 11, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
20 good mornings, PVC-45#
20 Cossacks
3:00 – bottom of the squat

CONDITIONING:
Death by
1 hillbilly prowler push + dumbbell front squat
* prowler push stays constant; front squat increases by 1 rep every minute

Advanced
40#/25#
Intermediate
30#/20#
Beginner
10#-15#

ACCESSORY:
Advanced
4x
20 butterfly sit-ups
25 dumbbell side bends each side, 20# or less

Intermediate
3x-4x
15-20 butterfly sit-ups
15-25 dumbbell side bends each side, 20# or less

Beginner
2x-3x
10-15 butterfly sit-ups
10-15 dumbbell side bends each side, 20# or less

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