Monday, March 12, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x or 15:00
10 arm circles forward and backward
10 monkey hangs
10 dumbbell shoulder presses
10 hollow rocks
10 banded lat pull-downs

STRENGTH:
Bench press

OPTIONAL ACCESSORIES:
3x
20 dumbbell hammer curls
20 dumbbell kickbacks each arm

CONDITIONING:
Advanced
3 x AMRAP in 6:00, rest 2:00 in between
200-meter run
10 burpees
10 push presses, 165#/115#

Intermediate
3 x AMRAP in 6:00, rest 2:00 in between
200-meter run
10 burpees
10 push presses, 115#-135#/85#-95#

Beginner
2 x AMRAP in 6:00, rest 2:00 in between
100-200-meter run
10 burpees
10 push presses, 10# dumbbells-55# barbell

ACCESSORY:
Advanced
3x
60 flutter kicks
30 hollow-to-reverse sit-ups

Intermediate
3x
50 flutter kicks
25 hollow-to-reverse sit-ups

Beginner
3x
30-50 flutter kicks
15-25 sit-ups

MOBILITY:
3x
1:00 barbell quad smash
2:00 foam roll back
1:00 foam roll IT bands