Monday, May 7, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 lacrosse ball in traps
1:00 banded lat stretch each side
10 incline push-ups
10 burpees

STRENGTH:
Bench press

CONDITIONING:
Advanced
AMRAP in 12:00
10 single-arm T-bar rows each arm, 50#/35#
15 dumbbell push presses, 45#/30#
20 double-unders

Intermediate
AMRAP in 12:00
10 single-arm T-bar rows each arm, 40#/25#
10-15 dumbbell push presses, 35#/25#
10-20 double-unders

Beginner
AMRAP in 12:00
10 single-arm T-bar rows each arm, 15#-35#
15 dumbbell push presses, 10#-20#
20 pogos

ACCESSORY:
Advanced
4x
25 leg lifts over pad
25 hollow rocks

Intermediate
3x
25 leg lifts over pad
25 hollow rocks

Beginner
4x
15-20 leg lifts over pad
25-second hollow hold

MOBILITY:
4x
1:00 pigeon pose each side
1:00 barbell quad smash each leg
2:00 couch stretch each side