Monday, April 23, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 dumbbell shoulder presses
10 PVC pass-throughs
Bear crawl square
300-meter run

STRENGTH:
Bench press

CONDITIONING:
Death by burpees and broad jumps
Start at 1 rep on minute 1, increase both movements by 1 rep each minute until failure

-then-

3 x 500-meter ski
Rest 2:00

ACCESSORY:
Advanced
4x
25 weighted sit-ups
25 leg lifts over pad

Intermediate
3x
25 weighted sit-ups
25 leg lifts over pad

Beginner
3x
10-20 sit-ups
10-20 leg lifts over pad

MOBILITY:
3x
1:00 couch stretch each side
2:00 lacrosse ball in traps
2:00 foam roll lats