Friday, April 27, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
300-meter run
Bear crawl square
3 wall walk-ups
10 push-ups

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
5 rounds for time
15 dumbbell push presses, 45#/30#
10 ring pull-ups
5 muscle-ups

Intermediate
5 rounds for time
15 dumbbell push presses, 35#/25#
10 ring pull-ups
5-10 ring or bar dips

Beginner
5 rounds for time
10 dumbbell push presses, 10#-20#
10 ring rows
5-10 bench dips

ACCESSORY:
Advanced
3x
30 Russian twists each side
10 p-bar leg lifts

Intermediate

3x
20 Russian twists each side
10 p-bar leg lifts

Beginner
3x
10-20 Russian twists each side
10 p-bar or floor leg lifts

MOBILITY:
3x
2:00 cobra pose
1:00 couch stretch each side
2:00 pigeon pose each side