Monday, January 29, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter row
20 arm circles forward and backward
1:00 banded lat stretch
10 push-ups
Bear crawl square

STRENGTH:
Bench press

TEKKERS:
10:00
Front lever practice, lat pulldowns, hollow holds as scale

CONDITIONING:
Advanced
AMRAP in 12:00
10 strict pull-ups
10 dumbbell renegade rows, 50#/35#
15 dumbbell push presses, 50#/35#

Intermediate
AMRAP in 12:00
5-10 strict pull-ups
10 dumbbell renegade rows, 35#/20#
10-15 dumbbell push presses, 35#/20#

Beginner
AMRAP in 12:00
5-10 ring rows
10 dumbbell renegade rows, 10#-20#
15 dumbbell push presses, 10#-20#

-then-

3 x 100-meter sprints
Rest 1:00

MOBILITY:
4x
2:00 lacrosse ball in hip flexors
2:00 foam roll quads
1:00 couch stretch each side
1:00 pigeon pose each side