Friday, July 6, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 ring rows
10 dumbbell rows each arm
10 dumbbell lateral raises
10 dumbbell rear delt flys
20 dumbbell skullcrushers

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
EMOM for 10:00
5 heavy dumbbell shoulder presses
5 strict pull-ups

Intermediate
EMOM for 10:00
5 heavy dumbbell shoulder presses
2-3 strict pull-ups

Beginner
EMOM for 10:00
5 dumbbell shoulder presses
5 ring rows

-then-

3 x 1000-meter row
Rest 1:00

MOBILITY:
3x
1:00 couch stretch each side
1:00 barbell quad smash
1:00 banded hamstring stretch
1:00 pigeon pose each side