Friday, January 19, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
15 dumbbell lateral delt flys
15 dumbbell push presses
15 dumbbell hammer curls
100-meter backward run

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
7 x 30-second bike sprint => 2 hillbilly prowler passes
Rest 1:00

Intermediate
6 x 30-second bike sprint => 2 hillbilly prowler passes
Rest 1:00

Beginner
5 x 30-second bike sprint => 2 hillbilly prowler passes
Rest 1:00

MOBILITY:
4x
2:00 lacrosse ball in traps
2:00 lacrosse ball in shoulders
1:00 foam roll back
1:00 each side banded hamstring stretch