Friday, June 16, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
2:00 – bottom of the squat
1:00 – plank hold
1:00 – dumbbell overhead hold
1:00 – bike

CONDITIONING:
3 rounds
Advanced
400-meter row
20 ring rows
20 push presses, 115#/85#

Intermediate
400-meter row
20 ring rows
20 push presses, 95#/65#

Beginner
200-400-meter row
10 ring rows
10 push presses, 10# dumbbells-55# barbell

MOBILITY:
4x
1:00 – banded lat stretch
1:00 – banded pec stretch
1:00 – lacrosse ball in lats
1:00 – lacrosse ball in pecs
10 arm circles forward and backward