Thursday, March 8, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x or 12:00
20 walking lunges
20 banded hamstring curls
20 dumbbell Romanian deadlifts
1:00 row

OPTIONAL ACCESSORIES:
3x
15 dumbbell Cossacks
15 dumbbell goblet squats
15 banded leg extensions

CONDITIONING:
Advanced
AMRAP in 15:00
3 hillbilly prowler passes
30 double-unders
Add 10#-25# to prowler every round

Intermediate
AMRAP in 15:00
3 hillbilly prowler passes
20-30 double-unders
Add 10#-25# to prowler every round

Beginner
AMRAP in 10:00-15:00
3 hillbilly prowler passes
15-30 pogos
Add 10# to prowler every round
ACCESSORY:
Advanced
4x
30 crunches
1:00 hollow hold

Intermediate
3x
30 crunches
1:00 hollow hold

Beginner
3x
20 crunches
1:00 hollow hold

MOBILITY:
4x
1:00 barbell trap smash
1:00 barbell bicep smash
1:00 barbell forearm smash
1:00 foam roll serratus anterior