Friday, May 26, 2017

A Brand X Method™ Adult Workout

WARM-UP:

2x
20 banded lat pull-downs
20 ring rows
10 dumbbell rows each arm
10 PVC pass-throughs

CONDITIONING:
3 x AMRAPs in 5:00, rest 1:00 in between
Advanced and Intermediate
5 pull-ups
10 burpees

Beginner
5 ring rows
10 burpees

ACCESSORY:
3x
Advanced
25 hollow-to-reverse sit-ups
15 hollow rocks

Intermediate
20 hollow-to-reverse sit-ups
10 hollow rocks

Beginner
15-25 sit-ups
10 x 3-second hollow holds

MOBILITY:
4x
10 push-ups
1:00 – banded pec stretch
10 shoulder presses, 45#
1:00 – lacrosse ball in shoulder