Friday, May 5, 2017

A Brand X Method™ Adult Workout

WARM-UP:
5x
200-meter row
20 PVC  good mornings
20 PVC pass-throughs

CONDITIONING:
3 rounds
Advanced
10 kettlebell swings, 53#/35#
20 dumbbell box step-ups, 50#/35#
10 dumbbell push presses, 50#/35#

Intermediate
10 kettlebell swings, 35#/25#
20 dumbbell box step-ups, 35#/25#
10 dumbbell push presses, 35#/25#

Beginner
10 kettlebell swings, 18#-35#
10-20 dumbbell box step-ups, 15#-20#
10 dumbbell push presses, 15#-20#

MOBILITY:
3x
1:00 each side – couch stretch
1:00 – lacrosse ball in foot
2:00 – lacrosse ball in traps