Friday, June 23, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 dumbbell lateral delt flys
20 PVC pass-throughs
20 dumbbell rear delt flys
20 ring rows

CONDITIONING:
Advanced
3 rounds
30 dumbbell power snatches, 35#/25# (15 each arm)
20 incline push-ups
100-meter sprint

Intermediate
3 rounds
20 dumbbell power snatches, 35#/25# (10 each arm)
15 incline push-ups
100-meter sprint

Beginner
3 rounds
10-20 dumbbell power snatches, 35#/25# (5-10 each arm)
10 incline push-ups
100-meter sprint

-then-

Advanced
100 butterfly sit-ups fewest sets possible

Intermediate
75 butterfly sit-ups fewest sets possible

Beginner
50 butterfly sit-ups fewest sets possible

MOBILITY:
4x
1:00 each side – couch stretch
1:00 – foam roll quads
1:00 – foam roll it bands
1:00 – foam roll back