Monday, June 4, 2018

A Brand X Method™ Adult Workout

WARM-UP:
2x
10 PVC good mornings
10 dumbbell box step-ups, 30#/20#
10 walking lunges
10 air squats

STRENGTH:
Bench press

CONDITIONING:
Advanced
2 x AMRAP in 7:00, rest 3:00 between
100-meter run
10 ground-to-overhead, 75#/55#
10 front squats, 75#/55#

Intermediate
2 x AMRAP in 7:00, rest 3:00 between
100-meter run
10 ground-to-overhead, 65#/45#
10 front squats, 65#/45#

Beginner
1-2 x AMRAP in 7:00, rest 3:00 between
100-meter run
10 push presses, 10# dumbbells-45# barbell
10 front squats, 10# dumbbells-45# barbell

4 x 200-meter row
Rest 1:00

MOBILITY:
3x
1:00 lacrosse ball glutes
1:00 foam roll IT band
1:00 foam roll quads
1:00 couch stretch each side