Monday, December 4, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter slow row => 200-meter row sprint
15 dumbbell lateral delt flys
15 dumbbell rear delt flys

TEKKERS:
10:00
Handstand/ handstand walk practice

CONDITIONING:
Advanced
4 x AMRAP in 5:00, rest 2:00 between
5 burpees
20 push presses, 65#/45#
100-meter sprint

Intermediate
3 x AMRAP in 5:00, rest 2:00 between
5 burpees
20 push presses, 65#/45#
100-meter sprint

Beginner
3 x AMRAP in 5:00, rest 2:00 between
5 burpees
10 push presses, 10# dumbbells-35# barbell
100-meter sprint

ACCESSORY:
Advanced
4x
10 rower seat roll-outs
25 dumbbell side bends each side

Intermediate
3x
10 rower seat roll-outs
25 dumbbell side bends each side

Beginner
3x
1:00 – plank
10-20 dumbbell side bends each side

MOBILITY:
4x
1:00 – foam roll calves
2:00 – V-sit stretch
1:00 each side – pigeon pose
2:00 – bottom of the squat