Friday, May 19, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 banded lat pull-downs
20 ring rows
20 dumbbell rows each arm

CONDITIONING:
Advanced
4 rounds
20 incline push-ups
15 dumbbell shoulder presses
10 barbell skull crushers

Intermediate
4 rounds
15 incline push-ups
15 dumbbell shoulder presses
10 barbell skull crushers

Beginner
3 rounds
10 incline push-ups
15 dumbbell shoulder presses
10 barbell skull crushers

-then-

3x
1:00 – bike sprint
Rest 3:00

MOBILITY:
3x
2:00 each leg – pigeon pose
2:00 – foam roll IT band
2:00 – banded lat stretch