Friday, June 30, 2017

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 skull crushers

STRENGTH:
EMOM for 10:00
Advanced
5 dumbbell shoulder presses (as heavy as possible while staying safe)
5 strict pull-ups

Intermediate
5 dumbbell shoulder presses (as heavy as possible while staying safe)
3 strict pull-ups

Beginner
5 dumbbell shoulder presses (as heavy as possible while staying safe)
5 perfect ring rows

CONDITIONING:
3x
1000-meter row
Rest 1:00

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