Friday, March 2, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x or 15:00
20 banded tricep press downs
15 dumbbell around the worlds
10 incline push-ups
100-meter backward run

STRENGTH:
Shoulder press

OPTIONAL ACCESSORIES:
4x
10 dumbbell French press each arm
10 dumbbell kickbacks each arm
10 diamond push-ups

CONDITIONING:
Advanced and Intermediate
EMOM for 14:00
Odd – strict pull-ups (number should stay consistent)
Even – max calories bike

Beginner
EMOM for 10:00-14:00
Odd – ring rows or strict pull-up attempts (number should stay consistent)
Even – max calories bike

ACCESSORY:
Advanced
3x
20 banded lat pull-downs
20 ring rows

Intermediate
3x
15 banded lat pull-downs
15 ring rows

Beginner
3x
10 banded lat pull-downs
10 supinated ring rows

MOBILITY:
3x
1:00 foam roll back
2:00 V-sit stretch
2:00 pigeon pose each side
1:00 foam roll lats