Saturday, May 12, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
300-meter run
Monkey bar pass
10 pull-ups
P-bar dip walk
10 push-ups
Box jump snake
10 squats
300-meter run

STRENGTH:
Advanced
EMOM for 15:00*
5 upright rows, 65#/45#
10 dumbbell floor presses
15 dumbbell front squats

Intermediate
EMOM for 15:00*
5 upright rows, 55#/35#
10 dumbbell floor presses
15 dumbbell front squats

Beginner
EMOM for 10:00-15:00*
5 upright rows, 15#-35#
8 dumbbell floor presses
10 dumbbell front squats

*Complete movements within the same minute. Scale reps if necessary.

ACCESSORY:
Advanced
4x
20 weighted sit-ups
1:00 plank hold

Intermediate
3x
20 weighted sit-ups
1:00 plank hold

Beginner
3x
20 sit-ups
1:00 plank hold

MOBILITY:
Yoga