Saturday, April 2, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 PVC dislocates
10 windmills
10 walking lunges
30-second flutter kick

STRENGTH AND CONDITIONING:
Advanced and Intermediate
3 rounds, Not For Time
800-meter run
10 bench presses

Beginner
3 rounds, Not For Time
400-600-meter run
10 bench presses

ACCESSORY:
Advanced and Intermediate
3x
Supinated barbell row

3x back-to-back
Max reverse curl
Max heavy hammer curl

Beginner
1x-2x
Supinated barbell row

1x-2x back-to-back
Max reverse curl
Max heavy hammer curl

MOBILITY:
Yoga