Thursday, October 12, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
2:00 – bottom of the squat
2:00 each side – couch stretch
20 walking lunges
20 dumbbell front squats

CONDITIONING:
Advanced
2 rounds
1:00 – tire flips
2:00 – dumbbell Romanian deadlifts, 40#/30#
3:00 – pile squats, 40#/30# 
Rest 1:00

Intermediate
2 rounds
1:00 – tire flips
2:00 – dumbbell Romanian deadlifts, 30#/20#
3:00 – pile squats, 30#/20#
Rest 1:00

Beginner
2 rounds
1:00 – deadlifts @ 50% of 3rm
2:00 – good mornings, PVC-35#
3:00 – pile squats, 5#-15# dumbbell
Rest 1:00

-then-

3 x 400-meter ski sprint
Rest 1:00

MOBILITY:
4x
1:00 – banded lat stretch
1:00 – banded pec stretch
1:00 – foam roll lats
1:00 – lacrosse ball in shoulders