Monday, July 9, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter run
10 Spider-Man lunges
1:00 bottom of the squat hold
10 inchworms
1:00 plank hold

STRENGTH:
Bench press

CONDITIONING:
AMRAP in 15:00
100-meter farmer’s carry
20 dumbbell box step-ups, 20″ or less
30 double unders

Advanced – 35#/25#
Intermediate – 30#/20#, 15-20 double-unders
Beginner – 10:00-15:00, 10#-20#, 12″-18″, 15-30 pogos

ACCESSORY:
Advanced
3x
15 weighted sit-ups
30 hollow-to-reverse sit-ups

Intermediate
3x
10 weighted sit-ups
20 hollow-to-reverse sit-ups

Beginner
3x
10-15 sit-ups
20-30-second hollow hold

MOBILITY:
3x
1:00 banded pec stretch
1:00 banded lat stretch
2:00 foam roll back