Friday, June 29, 2018

A Brand X Method™ Adult Workout

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

STRENGTH:
Shoulder press

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

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

Beginner
3 rounds for time
10-16 dumbbell power snatches, 35#/25# (5-8 each arm)
10 incline push-ups
100-meter sprint

ACCESSORY:
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 couch stretch each side
1:00 foam roll quads
1:00 foam roll IT bands
1:00 foam roll back