Thursday, May 17, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 banded hamstring stretch
2:00 bottom of the squat hold
1:00 lacrosse ball in glutes
20 single-leg dumbbell deadlift each side

STRENGTH:
Deadlift

CONDITIONING:
Advanced
AMRAP in 12:00
5 deadlifts*, 225#/155#
10 barbell shrugs, 225#/155#
15 double-unders

Intermediate
AMRAP in 12:00
5 deadlifts*, 185#/135#
10 barbell shrugs, 185#/135#
10-15 double-unders

Beginner
AMRAP in 12:00
5 deadlifts*, 55#-95#
10 barbell shrugs, 55#-95#
15 pogos

* No mixed grip allowed

ACCESSORY:
Advanced
4x
10 rower seat rollouts
10 weighted sit-ups

Intermediate
3x
10 rower seat rollouts
10 weighted sit-ups

Beginner
3x
1:00 long plank
10 sit-ups

MOBILITY:
3x
2:00 lacrosse ball in traps
1:00 foam roll back
1:00 banded lat stretch each side