Friday, June 22, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
2:00 bottom of the squat hold
1:00 plank hold
1:00 dumbbell overhead hold
1:00 bike

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
3 rounds for time
400-meter row
20 ring rows
20 push presses, 115#/85#

Intermediate
3 rounds for time
400-meter row
15-20 ring rows
15-20 push presses, 95#/65#

Beginner
3 rounds for time
200-400-meter row
10-15 ring rows
10-15 push presses, 10# dumbbells-55# barbell

MOBILITY:
4x
1:00 banded lat stretch
1:00 banded pec stretch
1:00 lacrosse ball in lats
1:00 lacrosse ball in pecs
10 arm circles forward and backward