Friday, July 20, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
Tabata plank hold
Rest 1:00
Tabata ring row
Rest 1:00
800-meter run

STRENGTH:
Shoulder press

CONDITIONING:
2 x AMRAP in 7:00, rest 2:00 between
5 dumbbell hang power snatches
5 dumbbell push presses
5 burpees

Advanced – 35#/25#
Intermediate – 30#/20#
Beginner – 10#-20#

ACCESSORY:
Advanced
5x
10 butterfly sit-ups
20 hollow-to-reverse sit-ups
30-second hollow hold

Intermediate
4x
10 butterfly sit-ups
20 hollow-to-reverse sit-ups
30-second hollow hold

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

MOBILITY:
4x
10 push-ups
2:00 banded pec stretch each side
10 dumbbell shoulder presses
1:00 lacrosse ball in shoulders
2:00 bottom of the squat hold