Monday, August 21, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter run
20 arm circles
20 dumbbell rows each arm

CONDITIONING:
Advanced
Death by 3-calorie ski and elevated ring row*
-rest 1:00-
15 clean and jerks, 135#/95#

Intermediate
Death by 3-calorie ski and ring row*
-rest 1:00-
15 clean and jerks, 95#/65#

Beginner
Death by 3-calorie ski and ring row*
-rest 1:00-
15 power clean and push presses, 10# dumbbells-55# barbell

*Calories on ski remain constant each round; ring rows start at 1 rep and increase by 1 rep each minute

MOBILITY:
4x
1:00 – lacrosse ball in shoulder
1:00 – lacrosse ball in traps
1:00 – foam roll back
1:00 – foam roll glutes