Thursday, March 22, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

3x or 15:00
250-meter row
1:00 hamstring stretch
20 good mornings, 45#
1:00 pigeon pose each side

STRENGTH:
Deadlift

OPTIONAL ACCESSORIES:
5x
10 dumbbell Romanian deadlifts
10 dumbbell Cossacks each leg
10 dumbbell leg curls

SKILL:
Accumulate 3:00
Get upside down – freestanding handstand or hold on wall or feet on box

CONDITIONING:
Advanced
AMRAP in 20:00
800-meter run
20 box jumps
15 bent-over barbell rows, 185#/135#

Intermediate
AMRAP in 20:00
800-meter run
20 box jumps
15 bent-over barbell rows, 135-155#/95#-105#

Beginner
AMRAP in 10:00-20:00
400-800-meter run
10-15 box jumps or step-ups
10 bent-over barbell rows, 35#-65#

MOBILITY:
4x
2:00 barbell smash quads
1:00 barbell smash it bands
2:00 couch stretch each side