Wednesday, May 30, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 squats
10 Bulgarian split squats each leg
20 walking lunges
300-meter run

STRENGTH:
Back squat

CONDITIONING:
Advanced
4 rounds for time
5 front squats, 155#/115#
10 front rack walking lunges, 155#/115#
200-meter ski
Rest 1:00

Intermediate
4 rounds for time
5 front squats, 95#-135#/65#-95#
10 front rack walking lunges, 95#-135#/65#-95#
200-meter ski
Rest 1:00

Beginner
4 rounds for time
5-10 front squats, 10# dumbbells-55# barbell
10 walking lunges, unloaded-55# barbell
200-meter ski
Rest 1:00

ACCESSORY:
Advanced
5x
10 pile squats
10 banded hamstring curls
20 dumbbell Romanian deadlifts

Intermediate
4x
10 pile squats
10 banded hamstring curls
20 dumbbell Romanian deadlifts

Beginner
3x-4x
10 pile squats
10 banded hamstring curls
10 dumbbell Romanian deadlifts

MOBILITY:
3x
1:00 pigeon pose each side
1:00 banded hamstring stretch
1:00 hamstring floss
2:00 couch stretch each side