Friday, May 11, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 lacrosse ball in shoulders
1:00 lacrosse ball in traps
10 dumbbell delt flys
Bear crawl square

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
AMRAP in 20:00
500-meter row
10 shoulder presses, 95#/65#
10 hang power clean and jerks, 95#/65#

Intermediate
AMRAP in 20:00
500-meter row
10 shoulder presses, 75#/55#
10 hang power clean and jerks, 75#/55#

Beginner
AMRAP in 10:00-15:00
250-meter row
10 shoulder presses, 10# dumbbells-45# barbell
10 hang power clean and jerks, 10# dumbbells-45# barbell

MOBILITY:
4x
1:00 V-sit stretch
1:00 pigeon pose each side
2:00 bottom of the squat hold