Friday, June 1, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 walking lunges
20 dumbbell Romanian deadlifts
20 single-leg banded leg extensions each leg
1:00 bike

STRENGTH:
Deadlift

CONDITIONING:
Advanced
AMRAP in 10:00
10 deadlifts, 225#/155#
10 kettlebell swings, 24kg/16kg
10 toes-to-bar

Intermediate
AMRAP in 10:00
10 deadlifts, 165#-205#/115#-135#
10 kettlebell swings, 16kg-24kg/12kg-16kg
10 toes-to-bar

Beginner
AMRAP in 10:00
10 deadlifts, 24kg kettlebell-75# barbell
10 kettlebell swings, 8kg-12kg
10 hanging leg lifts

ACCESSORY:
Advanced
5x
15 banded hamstring curls
15 kettlebell goblet squats

Intermediate
4x
15 banded hamstring curls
15 kettlebell goblet squats

Beginner
3x
10-15 banded hamstring curls
10-15 kettlebell goblet or air squats

MOBILITY:
3x
2:00 pigeon pose each side
2:00 barbell hamstring smash
2:00 hamstring floss